改善淋巴系统功能，促进整体健康与外貌

欢迎收听Huberman实验室播客，我们在这里探讨科学及基于科学的日常生活工具。我是Andrew Huberman，斯坦福医学院神经生物学和眼科学教授。今天我们将讨论淋巴系统。对许多人来说，淋巴系统听起来可能有些深奥。你们中不少人甚至会将淋巴系统与淋巴排毒、古怪的轻柔按摩、玉石滚轮或在蹦床上跳跃等概念联系起来。

Welcome to the Huberman Lab Podcast where we discuss science and science based tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today, are discussing the lymphatic system. For many of you, the lymphatic system probably sounds a little bit esoteric. And for many of you, the lymphatic system may even drop notions of people talking about lymphatic clearance or doing bizarre seeming types of very light massage or jade rollers or bouncing on trampolines.

在研究本期内容时，我必须指出三个重要结论：首先，淋巴系统对您的即时和长期健康至关重要——这个神奇的系统此刻就在为您服务，同时它也需要您的支持。其次，淋巴系统相对神秘，它不像心血管系统、大脑神经系统甚至肠道微生物组那样受到关注。第三，淋巴系统（有时简称'淋巴'）经常背负着不好的名声。

And I must say in researching this episode, I came to three general conclusions that I think are important to point out right now. First of all, your lymphatic system is absolutely essential to your immediate and long term health. It's an incredible system that is serving you right now as you listen to this, and it's a system that you need to support. The second conclusion is that the lymphatic system is somewhat cryptic and it doesn't get as much attention as say the cardiovascular system or your brain and nervous system, or even the gut microbiome. And then the third conclusion is that the lymphatic system and what is sometimes just generally referred to as lymphatics often get kind of a bad rap.

究其原因，健康领域许多与淋巴相关的实践常显得滑稽古怪，带着新时代玄学色彩——比如在蹦床上反弹、抖动身体等行为。这些看起来奇怪，主要是因为它们并非日常行为。但当您了解淋巴系统的结构与功能后（您很快就会明白），就会理解为什么反弹运动、踩水动作、特定呼吸方式其实对淋巴系统非常有益——这些实践确实有其科学依据。这是我们今天讨论淋巴系统时要牢记的三个要点。

And the reason is that a lot of the practices that are out there in the wellness space and health space that relate to lymphatics can often seem a little bit goofy or odd, or kind of new agey or woo Things like rebounding, like bouncing on a trampoline or shaking things of that sort. And to some extent, they look odd because typically those aren't behaviors that most people engage in every day. But once you understand the structure and function of the lymphatic system, which you soon will, you'll realize why things like rebounding, things like treading water, things like specific ways of breathing actually serve the lymphatic system quite well. And there's a real basis for why those practices actually work. So those are three general points about the lymphatic system to keep in mind today as we move forward.

另需注意的是：淋巴系统与您的容貌直接相关。稍后您会了解到，如果彻夜未眠或睡眠质量差，次日早晨照镜子时，您会发现自己与睡足觉时的状态截然不同——有时刚睡醒时与几小时后的容貌就有显著差异。很多人醒来时带着眼袋，看起来昏沉憔悴，仿佛突然老了许多。

Another thing to keep in mind is that the lymphatic system is directly related to your appearance. Later you'll learn why if you were to stay up for one night and not get any sleep, or even just get a poor night's sleep, and you look at your face in the morning, you look very different after a poor night's sleep than you do after a great night's sleep. Sometimes you even look very different immediately upon waking after a great night's sleep, as opposed to a couple of hours later. Many people wake up with kind of bags under their eyes. They look kind of groggy, they look much older.

几小时后，他们看起来焕然一新，那些疲惫痕迹都消失了。这当然不是靠化妆或任何外在修饰实现的。从眼袋浮肿、面部沉重感、双眼无神的疲惫状态，到几小时后容光焕发、神采奕奕的转变，这一切都与所谓的'脑膜淋巴清除'及面颈部淋巴系统密切相关。今天你们将了解淋巴系统的工作原理。

And then a couple of hours later, they look fresh and that stuff is all cleared away. And certainly not by doing anything cosmetic in terms of makeup or anything. That transition from bags under the eyes, feeling a heaviness in the face, the eyes tired sort of lack of life in the face and eyes. And then later, just a couple of hours looking vibrant, the face looking very fresh and ready for the day, that has everything to do with what's called a glymphatic clearance and the lymphatic system of the face and neck. So today you're going to learn how the lymphatic system works.

你们将学习如何通过支持淋巴系统来促进即时和长期的健康，以及改善外貌。还会了解到当身体受伤时（或不幸罹患癌症时）如何维护淋巴系统。通过探讨这些内容，你们将能理解为什么淋巴按摩等现有疗法可能有效，以及为何某些方法应该避免。最后，通过今天的内容你们会意识到：淋巴系统正是运动能延年益寿、促进心脑健康等所有已知益处的主要原因——它处于我们所有健康关切的核心位置。

You're going to learn how to support your lymphatic system for your immediate and long term health, as well as for appearance. And you're going to learn about if you were to have say an injury to the body, or God forbid, if you were suffering from cancer, how you could support your lymphatic system. And in talking about all of this, you'll be able to make sense of why it is that things like lymphatic massage or the various tools and treatments that are out there may actually work and why some of them perhaps should be avoided. And as a final point, you're also going to realize by the end of today's episode, that the lymphatic system is one of the major reasons why exercise supports longevity and heart health and brain health, and all the other things that we've heard that exercise can provide. The point here is that your lymphatic system sits central to everything we care about in terms of immediate and long term health.

你们很快还会发现，这真是个非常精妙的系统。开始前我想强调：本播客与我斯坦福的教学研究工作无关，但体现了我向公众免费提供科学知识和相关工具的初衷。秉承这一理念，本期节目含有赞助内容。好，现在让我们深入淋巴系统的世界。

And as you'll soon see, it's also just a really cool system. Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is however, part of my desire and effort to bring zero cost to consumer information about science and science related tools to the general public. In keeping with that theme, today's episode does include sponsors. Okay, let's get into the lymphatic system.

但要理解淋巴系统，我们得先简单谈谈血液循环系统。众所周知，心脏是泵血的器官。你们许多人可能知道心脏有不同的腔室，但心脏还有两项截然不同的主要功能，以及实现这些功能的两个重要解剖学特征。简而言之，这些功能就是将含氧血液输送到全身所有组织——包括大脑、脾脏等每个器官组织都需要含氧血液，同时将脱氧血液送回心脏和肺部重新充氧。

But in order to get into the lymphatic system, we need to talk briefly about the circulatory system for blood. Now, everybody knows what the heart is. The heart is this organ that pumps blood. Many of you are probably familiar with the fact that the heart has different chambers, different compartments, but the heart also has two major jobs that are quite different from one another and two major anatomical distinctions that allow those functions to occur. And those functions broadly speaking are to deliver oxygenated blood to all the tissues of your body, including your brain, your spleen, every organ and tissue in the body needs oxygenated blood, and also to return the non oxygenated blood back to the heart and back to the lungs so that it can get re oxygenated.

我先简要概述血液循环系统。我们本应专门做一期关于心脏健康的节目（以后会的），但为不熟悉心脏工作原理的朋友解释：心脏通过动脉泵出血液——你们都听说过动脉，这些管径较大的管道具有抗高压的管壁。这很关键，因为需要高压才能将血液输送到全身各处，从指尖到脚趾。含氧血液正是通过这些动脉输送出去的。

So I'm just going to briefly describe the blood circulatory system in very broad terms. We probably should do an entire episode about heart health and heart function and we will, but for those of you not familiar with how the heart works, basically the heart is going to pump blood out through what are called arteries, you've all heard of arteries, which are fairly large diameter tubes. They have walls of those tubes that can resist a lot of pressure. And that's important because we need to put a lot of pressure to be able to pump blood far out into the body, to your fingertips, your toes, and everything in between. Okay, oxygenated blood is going to travel out through those arteries.

当动脉接近需要供氧的组织时（顺便说，血液不仅输送氧气，还有葡萄糖、激素、蛋白质、氨基酸等组织所需物质），动脉会逐渐转变为更细的微动脉。当微动脉临近组织时，它们会进一步分支成毛细血管——多数人都听说过。毛细血管壁极薄，仅单层细胞厚度，这使得氧气、氨基酸等物质能穿透管壁进入需要它们的细胞和组织。

And then eventually as those arteries approach the tissues that they need to oxygenate, and by the way, the blood is delivering not just oxygen, but also glucose, blood sugar, hormones, different proteins, amino acids, all the stuff that your tissues need, not just oxygen. But then those arteries are going to transition into smaller diameter tubes that we call the arterioles. And then eventually as those arterioles approach the tissues, need to deliver all that stuff, all those goodies within the blood, those arterioles are going to transition and start branching into what are called capillaries. Most of you have probably heard of capillaries. Capillaries have a very, very thin wall, just one cell thick, which allows things within the blood like oxygen, amino acids, and other things that the cells and the tissues of your body need to actually get out into those tissues.

我们通常只关注血液输送功能，却很少思考营养物质如何从血液进入细胞。刚才解释了：通过管壁极薄的毛细血管，携带氧气、氨基酸和葡萄糖的血液能将养分真正释放到血管外，进入需求细胞。具体机制我们改日详谈，现在理解到这个程度就够了。当这些物质到达组织时——这里的组织可以是脑组织、肌肉组织或肝脏组织等。

Okay, so most of us think about the blood system as pumping stuff out there, but we probably haven't thought about how the stuff that needs to get to ourselves actually gets out of the blood and into those cells. And I just explained how by having a very thin walled set of capillaries carrying that oxygenated amino acid containing glucose containing blood, those nutrients and that oxygen can actually get out of the vasculature, out of those capillaries and into the cells that need them. Okay? At a future date, I'll talk about the actual mechanics of how that's done, but for right now, I think that's sufficient. Now, once that stuff arrives in the tissue, and here, when I say tissue, it could be brain tissue, it could be muscle tissue, it could be liver tissue.

一旦这些物质进入细胞，细胞就会消耗它们：利用氧气、葡萄糖、氨基酸和激素。这个过程会产生代谢废物：包括二氧化碳、细胞代谢产生的物理残渣等。

Once that stuff gets out into the cells, the cells are gonna use it. They're gonna use the oxygen, they're gonna use the glucose, they're gonna use the amino acids, they're going to use the hormones. And as a consequence, they are going to create some waste products. There's going to be carbon dioxide that's created. There's going to be cellular waste in the form of actual physical debris.

还会产生代谢副产物如氨等。这些废物会被排出细胞，进入细胞外空间——今天我会多次提到'组织间隙'这个概念。组织间隙就是人体各组织器官细胞之间的区域，液体和废物会被排入这个细胞间的空隙中。

There's going to be metabolites. There's going to be ammonia. Basically a bunch of waste product is going to then get kicked out of those cells into what's called the extracellular space. Now, a couple of times today, I'll talk about what's referred to as the interstitial space. The interstitial space is the area around the cells of the various tissues and organs of your body and fluid and these waste products gets kicked out into that interstitial space between the cells.

废物进入组织间隙后就需要被清除。部分废物（如二氧化碳和水）会随大量液体重新被血液吸收——之前没提到的是：在输送营养物质时，血管会有大量液体渗入细胞及其周围组织间隙。这些废水和代谢产物将通过血液系统回收处理。

So once it's there, it needs to be cleared out of there. How is it cleared out of there? Some of it will be taken back up into the blood supply and with it a lot of water, a lot of fluid. I didn't mention this yet, but a lot of fluid, a lot of water gets out of the vasculature and into those cells and into the interstitial space around those cells while it's delivering all those nutrients and goodies that we talked about a minute ago. Now, of the waste product and the water, so carbon dioxide and water, etcetera, will be taken back up by the blood supply.

这是怎么发生的呢？其实存在被称为静脉毛细血管的微血管，明白吗？我们之前讨论过输送含氧血液的动脉系统，还有另一个称为静脉系统的网络，负责将脱氧血液送回肺部重新充氧。这一过程自然需要与心脏协同工作。

How does that happen? Well, there are capillaries that are referred to as venous capillaries, okay? So we talked about the arterial system, which delivers oxygenated blood. There's also another system called the venous system, which takes deoxygenated blood back up to be oxygenated by the lungs. And it does that of course in concert with the heart.

所以我们有输送含氧血液的动脉系统。少数例外如向肺部等组织输送非氧合血液的动脉，这个暂且不谈。动脉系统负责输送含氧血液，而静脉系统则通过仅单细胞壁厚的静脉毛细血管，重新吸收水分、二氧化碳、氨等代谢废物。

So we have the arterial system that delivers oxygenated blood. There are rare exceptions of arteries that deliver non oxygenated blood to tissues such as the lungs, but let's just set that aside for now. We've got these arterial system that delivers oxygenated blood. And then now we have the venous systems. We have these little venous capillaries that are also just one cell wall thick and the water, the carbon dioxide, the ammonia, the waste products is going to get reabsorbed there.

这些物质会从细小的静脉毛细血管逐渐汇入更粗的血管，最终通过静脉将血液、废物和二氧化碳送回心肺重新氧合，再输送到全身。你可能听过'肺循环'这个词——肺循环是循环系统中专门负责血液氧化的肺部环节。我们拥有这个精妙的循环系统：含氧血液输送到身体组织，细胞消耗氧气和养分后，将二氧化碳、氨等代谢废物通过循环系统送回心肺排出。

It's going to then go from small diameter tubes, the venous capillaries, up to larger diameter tubes, and eventually into the veins that are going to deliver that blood and the waste products and the carbon dioxide back to the heart and lungs to be re oxygenated and then sent back out to the body. Okay? And you may have heard the word pulmonary before, if you haven't, that's okay. The pulmonary system is the aspect of the circulatory system that is directed towards the lungs to oxygenate the blood. Okay, so we've got this really nice looped system where oxygenated blood can get out to the tissues of the body, the cells in those tissues can use the oxygen, the nutrients, etcetera, and the water and the carbon dioxide and ammonia and other waste products that come from just cells doing their business from them doing all the things that they need to do as a liver cell, as a brain cell, etcetera, is then going to be passed back into the circulatory system and then back to the heart and lungs so that the waste products can be expelled.

例如呼气时排出二氧化碳，吸气时摄入的氧气与血红蛋白结合，再通过动脉系统输送，如此循环往复。这个系统非常精妙。即使你只理解了我刚才说的5%-10%，现在也该明白：血液循环系统输送含氧物质，回收含有大量废物的脱氧物质——整个过程都伴随着大量水分的参与。

For instance, when you exhale, the carbon dioxide is expelled from your body. And when you inhale, you bring in more oxygen that then gets on hemoglobin and then back through the arterial system and so on and so forth. Okay, so it's a beautiful system. And even if you only captured five to 10% of what I just said, you certainly will have in mind now that your circulatory system for your blood is sending out oxygenated stuff, returning non oxygenated stuff that also has a lot of waste product in it. And that there's a lot of water in that whole business.

血液主要由液体、蛋白质和葡萄糖等组成，毕竟血液本质是液体。淋巴系统的关键在于：它潜伏在组织间隙，位于输送氧血的动脉系统与回收废物的静脉毛细血管交界处，像一组随时准备捕获多余液体和废物的管道，在将其送回心脏的途中完成重要处理。你可能会问：既然血液循环近乎完美，为何需要第三套系统？

This is all liquid and proteins and glucose, etcetera, but there's a lot of water in this whole thing after all your blood is liquid. So the important thing to understand about the lymphatic system is that the lymphatic system is there waiting at the interstitial space and at the interface between this arterial system that delivers oxygenated blood and the venous system of capillaries that collects the deoxygenated blood and all these waste products. And it's right there as a series of tubes ready to catch the excess fluid and the waste products and bring them back to the heart also, but to do a lot of really important things with them along the way. And you might say, why would you have this third system, right? The circulatory system for blood sounds nearly perfect.

关键在于血液循环并不完美。淋巴系统负责将细胞外液和代谢废物（蛋白质、氨、二氧化碳等）重新纳入血液循环，在此过程中执行包括免疫检查在内的关键职能——通过淋巴结检测细菌或病毒感染。暂不论其免疫监视功能，仅每天清除3-4升组织间隙多余液体这一项就至关重要。

And the key is it's not perfect. Your lymphatic system is responsible for taking the fluid that remains in the extracellular space and all the gunk, all the waste products from cellular metabolism, again, proteins, ammonia, carbon dioxide, and bringing that back into the circulatory system of blood. But along the way, doing a number of very important things, including checking it out to see whether or not there are any contaminants, right? Any infections, bacterial or viral infections that occurs in structures called the lymph nodes, which you've probably heard of, and we will return to a little bit later. But leaving aside the immune surveillance role of the lymphatic system, just the mere role of needing to clear away what really is about three to four liters of excess fluid in the interstitial space is so important.

你或许觉得三四升液体能有多重要？但这确实性命攸关。为什么？因为如果使用氧血的组织中积存过多液体、氨基酸和细胞废物——这些正是细菌滋生的温床——将极易引发感染。

You might say, well, how important can it really be? Three or four liters, is it really that important? It is absolutely crucial, why? Because if too much fluid and amino acids and cellular waste products build up in the tissues that are using the oxygenated blood and need all the nutrients that is ripe for infection, right? Bacteria love to grow in warm environments with lots of amino acids.

由于二氧化碳、氨及代谢废物的存在，极易引发炎症。一旦炎症发生，组织尤其是脂肪组织会明显增厚，皮肤也会变厚，并逐渐发展为慢性炎症。信不信由你，这种情况相当常见，在肥胖人群和缺乏运动的人群中尤为普遍。

It's ripe for inflammation because of the CO2 and because of the ammonia and the waste products. And if that inflammation occurs, you get buildup of tissue in particular adipose tissue can really thicken, skin can thicken, and it starts becoming chronically inflamed. And this is something that believe it or not is fairly common. It's common in people who are obese. It's common in people that don't move enough.

稍后我们会讨论为何如此。淋巴系统的基本功能是清除组织间隙中的液体，这对每个人——无论健康与否——都至关重要。即使你不肥胖，也需要激活淋巴系统以促进其清除功能。它清除的淋巴液是一种粘稠液体，因为其中含有水分以外的物质，包括各种代谢废物，极少有红细胞，但常含少量白细胞及其他成分。

We'll talk about why that's so in a moment. The lymphatic systems just basic role for draining that fluid out of the interstitial space is something that all of us should really care about healthy or unhealthy. So even if you're not obese, you need to get your lymphatic system tuned up so that it's clearing that stuff. It's clearing what we call lymph, which is kind of like a sticky fluid because it's got stuff other than water in there. It's got all those waste products and it rarely has red blood cells in it, but it often can have a few white blood cells and it can have some other stuff in it.

我们需要清除这些物质。淋巴液呈半粘稠状，既非完全液态也非凝胶态，介于两者之间。若不及时清除，身体会迅速出现局部或全身性炎症。若大脑内淋巴清除受阻，就会出现所谓的脑雾症状，导致认知功能障碍。

And we need to clear that out. So it's semi viscous, it's not super fluid, it's not a gel, it's kind of somewhere in between, and we need to clear that out. In fact, if we don't clear it out, our body very quickly goes into local or systemic inflammation. And if we don't clear it out within the brain, we get what's called brain fog. You get cognitive impairment.

由脑组织淋巴引流不足引发的脑雾发展极快，哪怕只是一夜睡眠不佳也会出现，且症状严重。经历过脑雾的人都知道那种痛苦——思维难以集中，处于半梦半醒间，随之而来的焦虑感非常棘手。因此，淋巴系统对细胞外液中水分、二氧化碳及废物的清除至关重要。在讨论淋巴系统的免疫监视功能前，我想先谈谈如何促进这些细胞外液及其废物的收集与引流。

And the brain fog that occurs from lack of lymphatic clearance from brain tissue comes on very quickly, even after one poor night's sleep, and it is very severe. If any of you have ever experienced brain fog, it is awful. The inability to kind of hold a thought and maintain a thought, and you're kind of somewhere between sleep and awake, and then you're kind of stressed about that is serious. So the mere clearance of the stuff from the extracellular space, the water CO2 and waste products by the lymphatic system is crucial. So before I talk about the immune surveillance role of the lymphatic system, I want to talk about what you can do to encourage the collection and drainage of all that extracellular fluid and the waste products with it.

请允许我短暂插播感谢我们的赞助商Element。Element是一款电解质饮料，只含必需成分——钠、镁、钾等电解质按科学配比添加，且不含糖分。适当补水对大脑和身体机能至关重要，轻度脱水就会影响认知与体能表现。

I'd like to take a quick break and acknowledge one of our sponsors, Element. Element is an electrolyte drink that has everything you need and nothing you don't. That means the electrolytes, sodium, magnesium, and potassium all in the correct ratios, but no sugar. Proper hydration is critical for brain and body function. Even a slight degree of dehydration can diminish your cognitive and physical performance.

充足电解质摄入同样关键。钠、镁、钾等电解质对全身细胞（尤其是神经元）的功能维持必不可少。饮用Element能轻松保证水电解质平衡。我的早晨总是很匆忙，需要立即投入工作或锻炼。为确保水分和电解质充足，晨起后我会立即饮用16-32盎司添加Element冲剂的水。

It's also important that you get adequate electrolytes. The electrolytes, sodium, magnesium, and potassium are vital for the functioning of all cells in your body, especially your neurons or your nerve cells. Drinking Element makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes. My days tend to start really fast, meaning I have to jump right into work or right into exercise. So to make sure that I'm hydrated and I have sufficient electrolytes, when I first wake up in the morning, I drink 16 to 32 ounces of water with an Element packet dissolved in it.

任何体能训练期间（特别是大量出汗的炎热天气）我也会饮用Element水溶液。它有多款美味口味，包括我特别喜爱的西瓜味、树莓味、柑橘味，还有令人惊艳的柠檬风味。若想尝试，请访问drinkelement.com/huberman，购物即可获赠免费试饮装。

I also drink Element dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes. Element has a bunch of great tasting flavors. In fact, I love them all. I love the watermelon, the raspberry, the citrus, and I really love the lemonade flavor. So if you'd like to try Element, you can go to drinkelement.com/huberman to claim a free Element sample pack with any purchase.

再次提醒，访问drinkelement.com/huberman即可领取免费样品包。今天的节目也由David赞助播出。David生产的蛋白棒与众不同，每根含28克蛋白质，仅150卡路里且零糖分。没错，28克蛋白质，其75%的热量来自蛋白质。

Again, that's drinkelement.com/huberman to claim a free sample pack. Today's episode is also brought to us by David. David makes a protein bar unlike any other. It has 28 grams of protein, only 150 calories and zero grams of sugar. That's right, 28 grams of protein and 75% of its calories come from protein.

这比其他最接近的蛋白棒高出50%。David的蛋白棒口感极佳。目前我最喜欢新出的肉桂卷口味，但也喜欢巧克力曲奇面团口味，还有咸味花生酱口味。基本上所有口味都很美味。另外重要消息：David蛋白棒现已重新上架。

That's 50% higher than the next closest protein bar. These bars from David also tastes amazing. Right now, my favorite flavor is the new cinnamon roll flavor, but I also like the chocolate chip cookie dough flavor, And I also like the salted peanut butter flavor. Basically, like all the flavors, they're all delicious. Also big news, David Bars are now back in stock.

由于极受欢迎，它们曾断货数月，但现已恢复供应。吃一根David蛋白棒，就能以零食的热量摄入28克蛋白质，这让我轻松达成每日每磅体重摄入1克蛋白质的目标，且无需摄入过多热量。我通常在下午吃一根，出门或旅行时也会随身携带，因为它们能极其方便地补充蛋白质。如前所述，它们非常美味，28克蛋白质仅150卡路里，饱腹感很强，非常适合作为餐间零食。

They were sold out for several months because they are that popular, but they are now back in stock. By eating a David bar, I'm able to get 28 grams of protein in the calories of a snack, which makes it very easy for me to meet my protein goals of one gram of protein per pound of body weight per day, and to do so without eating excess calories. I generally eat a David bar most afternoons, and I always keep them with me when I'm away from home or traveling because they're incredibly convenient to get enough protein. As I mentioned, they're incredibly delicious and given that 28 grams of protein, they're pretty filling for just 150 calories. So they're great between meals as well.

若想尝试David产品，请访问davidprotein.com/huberman。再次强调：davidprotein.com/huberman。好了，现在我们来聊聊淋巴系统，重点是其管道——本质上就是各种尺寸的管子，具体取决于身体部位和功能需求。但这里有个人人都该知道的关键点。

If you'd like to try David, you can go to davidprotein.com/huberman. Again, that's davidprotein.com/huberman. Okay, so let's talk about the lymphatic system focusing on the lymphatic vessels, which are basically just tubes. Tubes of different sizes, depending on where you are in the body and what you need to accomplish. But here's a really key point that everyone should know.

我们花费大量时间和精力思考淋巴结的问题，它们当然超级重要，对吧？去看医生时，你说感觉不舒服，他们就会检查你的淋巴结。我稍后会解释为什么这样做。他们会触摸你的下颌下方。也许你曾在大腿与腹股沟交界处有过淋巴结肿大，腋下也有，偶尔会感到肿胀或隐隐作痛。

We spend so much time and attention thinking about the lymph nodes, which of course are super important, right? Go to the doctor, you say you're not feeling well, they're going to feel your lymph nodes. I'll explain why they do that in a minute. They're to feel under your jaw. Maybe you've had swollen lymph nodes where your legs meet your groin, you have them in your armpits, you'll occasionally feel some swelling or some kind of dull pain.

顺便说一句，这种隐痛或肿胀不一定是全身感染的征兆。可能是，但不必然代表感染。我们会讨论淋巴结的功能，但在我看来淋巴管几乎没得到足够重视。你全身都分布着这些淋巴管，就像我们说的被它们'神经支配'，对吧？从你的小脚趾到所有脚趾和双脚，身体的任何组织都需要血液、氧气和营养。

By the way, that dull pain or swelling isn't necessarily a sign of a systemic infection. It could be, but it's not necessarily a sign of an infection. We'll talk about what the lymph nodes do, but the lymphatic vessels don't get nearly enough attention in my opinion. Your entire body is innervated as we say by these lymphatic vessels, right? From your little pinky toe and all your toes and your feet, any tissue in your body because it needs blood and oxygen and nutrients.

由于细胞会产生废物，部分液体残留在组织间隙无法返回血管系统，因此你需要遍布全身的淋巴管。大脑需要，皮肤需要，脂肪组织也需要，哪里都离不开它们。如果让我给你绘制全身淋巴管分布图，那看起来就像到处都是意大利面。淋巴结则是那些较大的'隔间'，部分淋巴液及其内容物会暂时滞留其中接受感染监测，然后继续流动。我们稍后再讨论这个。

And because the cells there create waste products and because some of that fluid remains in the interstitial space, doesn't make it back into the vasculature, you need lymphatic vessels everywhere. You need them in your brain, you need them in your skin, you need them in your adipose tissue, your fat that is, you need them everywhere. And so if I were to give you a map of the lymphatic vessels across the body, it would just look like spaghetti everywhere. Lymph nodes are going to be those larger compartments where some of the lymphatic fluid and the stuff within it is sequestered for a bit, monitored for infections and then passed along. We'll get back to that later.

淋巴管有一个非常重要的特性，那就是它们是单向管道，明白吗？液体只能单向通过它们。这种单向性在考虑如何促进淋巴引流和淋巴流动时也很重要。当我说淋巴流动时，实际上指的是液体从组织间隙的细胞外空间进入这些淋巴管的过程。有人会称它们为淋巴导管，但这其实是另一个技术术语，总之液体通过这些淋巴管最终回流到静脉血液供应系统，在那里会发生各种有益的事情，我们稍后会讨论。

The lymphatic vessels have a very important property, which is that they are one way vessels, okay? Fluid can only pass one direction through them. And that unidirectionality of the vessels is also important when thinking about how to encourage lymphatic drainage and lymphatic flow. And when I say lymphatic flow, what I really mean is the passage of fluid from the interstitial extracellular space into these lymphatic vessels. Sometimes people will call them lymphatic ducts, but that's actually a technical term related to something else, but into these lymphatic vessels, then through these vessels and back into the venous blood supply where all sorts of good things happen and we'll talk about it in a bit.

所以它们是单向管道。想象一下积聚在脚部的淋巴液进入这些管道时，既然是单向管道，你就知道这些管道是指向心脏的，对吧？液体会流向心脏，因为最终这些物质需要回到那里。它们需要重新汇入静脉血液供应系统，进行氧合等过程。

So they're one way vessels. And if you think about the lymph that accumulates and then goes into the vessels in say your feet, If it's a one way vessel, you know you need that vessel is going to be directed towards the heart, right? The fluid will be able to go towards the heart, right? Because eventually that's where this stuff needs to go. It needs to dump back into the venous blood supply, get oxygenated and so forth.

废物需要被清除。而我们还有重力的作用，它向下拉扯着一切，对吧？这种向下的力与单向管道试图将淋巴液（一种略带粘性的液体）向上输送至心脏形成对抗。你的手臂和手掌中也有淋巴管，重力同样在拉扯其中的液体，大脑等部位也是如此。淋巴系统与心血管系统的一个关键区别在于：它没有泵。

And the waste has to be disposed. And we have this thing called gravity, which is pulling down, right? And it's pulling down, it's a force that's literally pulling down and you've these one way vessels trying to pass lymph, which is fluid, but it's kind of a slightly viscous fluid up toward the heart. You also have lymphatic vessels in your hands, in your arms, and gravity is of course pulling down on the fluid within them as well and your brain, etcetera. Now here's a critical feature of the lymphatic system that is different from the cardiovascular system, which is there's no pump.

心血管系统有心脏这个泵，能产生强大动力推动血液通过动脉流出再经静脉返回。淋巴系统完全没有这种机制，它本质上是被动系统，没有泵，时刻在与重力对抗。那么淋巴液是如何在这些管道中流动的呢？

In the cardiovascular system, you have a pump, you have a heart that can generate a lot of force to move that liquid out through the arteries and back through the veins. And you've got a lot of mechanical force coming from that heart. The lymphatic system doesn't have that at all. On its own, it's a passive system, no pump, and it's fighting gravity all the time. So how does lymph move through these lymphatic vessels?

大自然给出了精妙的解决方案——正是你身体的运动促使淋巴液从下半身向上流动，或从上肢向身体中心汇集，最终返回静脉系统。理解这一点很关键：主要是肌肉运动（不一定是抗阻训练，虽然那也有帮助），比如行走、起坐时的低强度肌肉收缩，特别是腿部、躯干等大肌群的运动，正是这些动作推动着淋巴液流动。因为淋巴管位置非常表浅，紧贴皮肤下层。淋巴系统既有细小的毛细淋巴管，也有深部组织中靠近肌肉、与筋膜紧密相连的较粗淋巴管。

Nature came up with a brilliant solution. It's actually the movement of your body that creates the movement of lymph up through these vessels from the lower half of your body or down from the vessels in your upper part of your body or in from your arms and fingers toward the center of your body to eventually be returned back to the venous blood supply. This is really important to understand the movement of your muscles, not necessarily resistance training, although that would contribute to it, but low level muscular contractions of the sort that occur when you walk, when you stand up and sit down again, when you make little micro movements, but certainly the movement of the large musculature of your body in particular, like your legs and your trunk and your arms, that's what's going to move this lymphatic fluid along because the lymphatic vessels can sit very superficially just underneath the skin, right? Very, very close to the surface. The lymphatic system also has these small diameter things we call lymphatic capillaries, but it has bigger diameter vessels within the deeper tissues, closer to the muscle and intimately related to what's called the fascia.

有些人可能听说过筋膜——就像处理牛排时看到的那种白色纤维状薄膜（不是脂肪）。肌肉被筋膜包裹，深部淋巴管与筋膜和肌肉系统紧密相连。所以当你行走、跑步或进行日常活动时，这些动作就会将淋巴液推回心脏。希望你现在能理解淋巴系统的运作逻辑：大自然利用身体运动来推动淋巴液流动并促进淋巴引流。我们需要让液体从细胞外空间进入淋巴管，最终返回心脏。

I know some of you have heard of the fascia, some of you perhaps have not, if you've ever prepared a steak and you saw there's kind of not the fatty stuff, but the it's like a white fibrous sheet that you can almost peel off the meat. Your muscles are surrounded by fascia and those deep lymphatic vessels are closely tied to the fascia and to the muscular system so that when you move your body walking or running, could be exercise, but even just everyday activities, that lymphatic fluid is being carried back up toward the heart to return and join the blood supply. So hopefully you're getting a sense of the organizational logic of the lymphatic system. Nature has co opted movement as a way to move lymphatic fluid along and encourage lymphatic drainage. And you want lymphatic drainage, you want that fluid pulled out of the extracellular space into those vessels and then returned back to the heart.

如前所述，这个过程中还会发生许多重要的免疫监视活动。如果要讨论改善方案，促进淋巴引流（这对健康很重要，因为你不希望含有污染物的淋巴液滞留）最关键的方法就是确保每天充分运动。现在常听说每天要走1万步，或7000步，或3000步。其实没有统一答案，因为这取决于你想支持哪个系统（心血管或大脑等）。但我认为每天至少7000步是个不错的基准目标。

And as I mentioned before, a bunch of other great things happen along the way in terms of immune surveillance. So if we're going to discuss protocols, one of the most important ways to encourage lymphatic drainage, which is a good thing, and to encourage the general health of your lymphatic system, because you don't want lymph sitting stagnant in those vessels, especially if it has contaminants within it, is to make sure that you're moving enough each day. And we hear a lot these days about, you need 10,000 steps a day, or maybe it's just 7,000, or maybe it's 3,000. No one can really come up with a single answer because it depends on which system you're trying to create support for the cardiovascular system, the brain system. But I think a good number, good thing to shoot for is at least 7,000 steps per day.

我家恰好有几级台阶，虽然不多，但我发现如果每天频繁上下楼梯，效果很好。这可能与在平地上行走略有不同。有时我一天能走12,000步，或者在新城市游览时甚至达到20,000步，但我确实努力保证每日步数充足。你会注意到，如果步数不足，整个身体系统都会感到迟钝。如果因旅行久坐，务必争取在机场多走动。

I happen to have some steps in my home, not a lot of them, but I find that if I'm going up and down those stairs a lot per day, that's good. And probably is a little different than if I was just walking on a flat surface. Sometimes I'll get out and 12,000 steps in a day, or if I'm visiting a new city and I'm walking a lot 20,000 steps, but I really strive to get enough steps per day. And you will notice that if you don't get enough steps per day, your system, your body will feel kind of sluggish. If you're sitting a lot because of travel, you should really strive to get as much movement in the airport as you can.

理想情况下或许该走楼梯而非自动步道。若能坚持这样做，大量步数有助于减轻身体酸痛和迟滞感。我们因缺乏运动产生的疲惫感，很大程度上源于淋巴液流动缓慢和淤积。请注意淋巴液本身无害，但含有大量不应滞留于局部组织的代谢废物。稍后讨论淋巴水肿时会重点强调——当癌症治疗故意破坏淋巴结和淋巴管时，就会引发组织严重肿胀、疼痛甚至坏死感染，导致各种局部和全身问题，外观上当然也不理想。

Maybe ideally you take the stairs, you don't get on the conveyors. If you can manage to do that, getting a lot of steps will help your body feel less sore, less sluggish, and not all, but a fair amount of the sluggishness that we feel when we don't move around a lot when inactivity leads us to feel less energy is the slow movement and the buildup of that lymphatic fluid. And keep in mind that lymphatic fluid isn't bad, but it contains a lot of waste products that you do not want sitting around in the local tissues. And I'll underscore that later when we talk about lymphedema that occurs under conditions where somebody is being treated for say cancer and their lymph nodes and their lymph vessels are intentionally destroyed as a way to try and eradicate the cancers that have invaded the lymphatic system. When that happens, you get a lot of swelling of tissue, it can be painful, the tissue can become necrotic, infected, and inflamed, and it can lead to all sorts of local and systemic issues and cosmetically, of course, it's not good either.

运动、运动、再运动——这才是促进淋巴流动的关键。步行是方式之一，心血管锻炼也极其有效。稍后我们会详谈有氧运动如何通过促进淋巴管生长来获益（没想到吧？）。

Movement, movement, movement is the way you're going to encourage lymphatic flow. Walking is one way to do it. Yes, cardiovascular exercise is excellent for that. And later we'll talk a little bit about the specifics of how cardiovascular exercise benefits your Little hint, it's through growth of lymphatic vessels. Did you know that?

有氧运动对心脏的益处，主要源于其对淋巴血管生长和健康的促进作用，而非直接作用于心肌细胞。这点我们稍后再谈。步行很棒，如今普遍建议每周进行150-200分钟所谓‘zone2’强度有氧运动。关于高强度间歇训练是否更优的争论一直存在。

Much of the benefit of aerobic exercise for your heart is because of the way that exercise stimulates growth and health of lymphatic vessels, not heart cells directly. We'll get back to that. Walking is terrific. Cardiovascular exercise, these days we are all told we need about one hundred and fifty to two hundred minutes of so called zone two cardio. People debate whether or not it's better to do high intensity interval training.

我认为各种运动都有益，但都无法替代日常尽可能多的活动。我从事案头工作，主要做播客研究和学术调研。回想实验室做实验时，经常需要起身走动。年过五十后，我明显感觉到自发性的日常活动逐年减少，因此需要刻意增加锻炼。

Look, I think it's all good. It's all excellent, but none of it really is a replacement for just as much movement during the day as possible. I work a desk job, I'm mainly researching podcast episodes or doing research. Back in the days when I was doing experiments in my lab, was getting up and standing up and moving around a lot. I've noticed that with each passing year, I'm 50 now, with each passing year, I tend to move a lot less just spontaneously and as a requirement in my life, so I do more exercise.

如果白天活动量大（比如吸尘打扫），对淋巴系统非常有益。此刻也适合讨论那些看似滑稽的做法——有人会摇晃身体、蹦跳或使用迷你蹦床（我承认自己早晨会跳小蹦床，纯粹觉得有趣）。

But if you move a lot during your day, that's great, vacuuming, cleaning, this is a great thing for your lymphatic system, okay? This is also an appropriate time to talk about some of the kind of goofy practices that you'll see out there. I'm not calling them goofy, but they can look a little odd where people are talking about like shaking their body, or they're talking about jumping up and down or rebounding, jumping on a small trampoline. I confess I own a small trampoline that I jump on in the morning. I just think it's fun.

事实证明蹦跳对淋巴系统极佳，水中踏步和游泳同样效果显著——已有充分研究证实。你可能会问：向下跳跃时，淋巴液如何逆重力流向心脏？这难道不是把液体往脚底压吗？

And it turns out to be really good for your lymphatic system as is treading water, excellent for your lymphatic system, swimming, excellent for your lymphatic system. There are great studies showing that. And you might say, how is it that jumping up and down is moving lymphatic fluid up toward my heart? Because I'm jumping down. Wouldn't this be like stamping the fluid down toward gravity?

小时候，我们常去7-11买思乐冰，总想尽可能多装些。我们会把杯子压弯，店员就会吼我们‘不准压杯’。但我们照做不误。现在我不喝思乐冰了，但当时我们就是拼命往下压冰块和饮料好装更多。为什么蹦跳、在小蹦床上弹跳或者任何震动反而会让液体往上走呢？

When I was a kid, we used to go to seven Eleven and we get Slurpees and we wanted to get as much Slurpee in there as we could. And so we used to just like bend the cups there and we used to get yelled at, No Slurpee stamping. And we were like, We would do it anyway. I don't drink Slurpees anymore, so no Slurpee stamping, but we were pushing that ice and fluid down so we could get more in there. Why would rebounding, jumping on a small trampoline or even shaking or jumping at all, why would it bring the fluid up?

不是应该往下压吗？啊，其实淋巴管是单向导管。当你震动液体时，它会一直往上走。还有个方法能显著促进淋巴流动，对美容和整体精力提升都有帮助，还能让下肢感觉更轻盈。

Wouldn't it stamp it down? Ah, those lymphatic vessels are one way vessels. So as you shake the fluid, right? It's going up, up, up, up, up. There's another way to really encourage a lot of lymphatic flow and this will serve people cosmetically and just generally in terms of feeling of more energetic and it's kind of a lightness in your lower limbs.

如果你常感觉下肢沉重，原因可能有很多：可能是血管系统问题，也可能是腿部训练过度。但多数情况下，这与活动不足导致组织间隙或淋巴管内淋巴液积聚有关。改善淋巴流动最有效的方法之一其实是呼吸——当我第一次听说时，心想‘天哪，又要开始讲呼吸法了’。

If you've ever felt a lot of heaviness in your lower limbs, there could be a variety of reasons for that. It could be related to something in your vascular system, it could be because you train your legs too hard. Almost always some of that is due to not moving around enough and the buildup of lymphatic fluid in the interstitial space or within the lymphatic vessels themselves. One of the best documented ways to improve lymphatic flow, to improve the rate and the extent of the lymphatic drainage is actually through breathing. When I first heard this, I thought, oh boy, now we're getting into breath work.

我的实验室研究过呼吸生理学，它确实很强大。但这个领域常有些反主流文化的新时代玄学命名，我不太感冒。重点是在淋巴管网中，有些较大的管道，特别是腹腔内有个叫乳糜池的结构——这是个储存大量淋巴液的膨大部位。我们还没讲到淋巴液如何回流静脉系统，但乳糜池就像是淋巴液回流身体后、尚未进入血液循环前的‘集水槽’。

My lab has studied breath work, AKA respiration physiology, and it's known to be powerful, but the domain of breath work oftentimes has naming of breath work practices and stuff that can start seeing me a little counterculture new age woo biohacking, which is not my flavor. But get this along the network of lymphatic vessels, some of those vessels are somewhat larger and there's a particularly large compartment that sits within your abdomen called the cisterna chili, okay? Fancy name, but cisterna chili is an outpouching or a swelling of the vessels that contains a lot of lymph. And we haven't quite gotten to how lymphatic fluid gets back into the venous supply and joins up for the blood, etcetera. But the cisterna chili is kind of like the sink or the drain for a lot of the lymphatic fluid that's made it back to your body, but has not yet made it back to the blood supply, hasn't cleared the lymphatic system yet.

事实证明，促进已检测过感染等的淋巴液从组织间隙回流血液的最佳方式，就是腹式呼吸。原理在于：做腹式呼吸时（稍后解释简单方法），吸气时腹部会扩张。横膈膜是体内的肌肉，吸气时会下移。

So it turns out one of the best ways to encourage the movement of lymph fluid that's already been checked out for infections, etcetera, and that's been taken out of the interstitial space to go back into your blood supply, which is what you want is through what's called diaphragmatic breathing. And the reason for this is that when you do diaphragmatic breathing, I'll explain how to do that in a moment, it's very simple. The reason diaphragmatic breathing is so useful for encouraging lymph drainage and lymph flow is because when you do diaphragmatic breathing, which is having your belly extend as you inhale. So you have this thing called the diaphragm, which is a muscle inside of your body. And when you inhale, the diaphragm moves down.

当然肺部会膨胀，理想状态下腹部会微微外凸。我们通常不建议用抬胸肋的方式呼吸——虽然可以用肋间肌辅助，但不要长期这样。除非需要大力呼吸，否则平时都应该用腹式呼吸。只要吸气时腹部外凸，就能确定是腹式呼吸。

Of course the lungs inflate and ideally your belly moves out a little bit, right? We generally tell people that it's not so good to breathe by lifting your chest and using your ribs. Although you can use the muscles between your ribs, the intercostals and your ribs to breathe, but you don't want to be breathing like this. Ideally diaphragmatic breathing is what you do most of the time, unless you need to breathe much harder and you're inhaling and your belly's moving out, okay? When you inhale and your belly's moving out, you are certain that you're doing diaphragmatic breathing.

腹式呼吸会在乳糜池（淋巴储存处）与血液循环系统之间形成压力差。做几轮腹式呼吸（就是几次深呼吸：吸气鼓腹，再呼气），就能极大促进淋巴从淋巴管回流到血液系统。

Diaphragmatic breathing creates a pressure differential between this cisterna chyli, right? This reservoir of lymph and your blood supply, which has a different pressure within it. And so if you do a few rounds of diaphragmatic breathing, and when I say rounds, I just mean a few breaths. So inhale deeply and have your belly move out and then exhale. You're greatly encouraging the passage of lymph from the lymph vessels back into the blood supply, okay?

早晨醒来时做两三次，下午或晚上做两三次，或者任何时候想起来就做，这能有效促进淋巴引流。它能真正促进淋巴液的流动。如果你被困在飞机上或办公桌前，或者没有机会像你希望的那样多活动，这一点尤为重要。因为推动淋巴液流动的另一种方式是通过低强度的肌肉收缩。但如果你被困在办公桌或飞机座位上，就无法做到。所以每天坚持做几次横膈膜呼吸，你会大大促进淋巴液的流动和引流。

Doing this just two or three times when you wake up in the morning, doing this two or three times in the afternoon or in the evening, or really anytime that you remember will really encourage lymphatic drainage. It will really encourage the movement of that lymph fluid. And this is especially important to do if you're stuck on a plane or behind a desk, or you haven't had the opportunity to move quite as much as you would like, because again, the other way to move lymph fluid along is through low level muscular contractions. But if you're trapped behind a desk or an airplane seat, you can't do that. So make it a point to do a few diaphragmatic breaths per day, and you will greatly encourage the movement and drainage of lymphatic fluid.

这实际上能带来外观上的改变。它能显著减少下半身组织的肿胀，因为当你清空乳糜池时，来自腿部和其他部位的淋巴液也能向上流动，对吧？因为你正在为淋巴液腾出空间，让它流入那些现在空着的管道。虽然像蹦床这样的运动很好，但在泳池中踩水或游泳也是促进淋巴引流的绝佳方式。这可以说是最佳方式之一，因为水的物理特性会与皮肤表层的血管产生互动。

And it actually can make a cosmetic difference. It can actually make a real difference in terms of less swelling of your lower body tissues, because as you clear the cisterna chyli, you allow the lymph coming up from your legs and from other locations to also move up, right? Because you're just creating room for it to move into those now empty tubes. So while things like rebounding and turns out treading water in a pool or swimming in a pool is an excellent way to create lymphatic drainage. I mean, it's one of the best ways just because of the way that the physics of the water interacts with those superficial vessels of the skin.

游泳时，皮肤会有一种剪切运动。除非用慢动作摄像机，否则你可能注意不到，但皮肤会有一种波动，那些位于皮肤下方的淋巴管——那些非常微小的毛细血管——会随着这种表皮的剪切运动被挤压。所以游泳很棒。不过有时很难找到泳池。另一个有趣的方式是潜到池底然后用力蹬离池底，快速换气后再下潜蹬离。

As you swim, there's kind of a shearing along of the skin. You might not notice it unless you use a slow motion camera, but there's kind of a rippling of the skin and those lymphatic vessels that sit just below the skin, those really tiny little capillaries, they're getting kind of squeezed along by the movement, that shearing of the skin along the top. So swimming is great. It's sometimes hard to get access to a pool. A really fun way to do this as well as you can kind of go down to the bottom of the pool and then blast off the bottom, grab a gulp of air, go back down and blast it up and grab a gulp of air.

你们可能见过伟大的冲浪运动员莱尔德·汉密尔顿和他的妻子加比·瑞斯，他们为此开发了一套名为XPT的工具和方案。我与XPT没有正式关联，但他们开发了一系列相关训练，既为了健康也为了运动表现，同时也能改善淋巴引流和从身体底部向上的淋巴循环。想象蹬离池底的物理过程，就像深蹲后快速换气再下潜上浮——这对我们想要实现的淋巴液向心脏回流几乎是最理想的。但大多数人没有泳池可用。

For those of you that have ever seen Laird Hamilton, the great surfer Laird Hamilton and Gabby Reese, who's also great, his wife, they've developed tools and protocols for this called XPT. I don't have any formal affiliation with XPT, but they've developed a whole set of workouts related to this for general health reasons, for athletic performance, and it will also improve lymphatic drainage and lymphatic passage up from the bottom of the body. And you can think about the physics of bouncing off the bottom of the pool, like doing a squat and then grabbing a gulp of air and going back down and up. That's almost perfect for what we're trying to accomplish when we talk about the movement of lymphatic fluid up and back toward the heart. But most people don't have access to a pool.

所以低强度的肌肉收缩（如步行）、横膈膜呼吸都是好方法。如果想买个小型蹦床也挺有趣——虽然携带不便。如果你见过清晨公园里打太极的人，他们常会加入一些抖动动作，看起来可能有点滑稽，但这确实有其结构和功能上的科学依据。

So low level muscular contraction from walking, diaphragmatic breathing, If you want to get a rebounder, a little trampoline, they're kind of fun. I think they're fun anyway. Hard to travel with. If you ever see people doing Tai Chi type movements in the park in the morning, oftentimes they'll also include some shaking and things like that. Might look a little goofy, but there's a clear, clear structural functional basis for why that would actually work.

同理，如果你搜索淋巴按摩（也叫手动淋巴引流，名称多样），请注意已有大量高质量同行评审研究，主要针对癌症相关淋巴水肿的治疗。我在节目说明中链接了部分研究，反复证明这是非常有效的疗法。目前也有正在研发的清除淋巴水肿的药物。

And along those lines, if you ever were to look up lymphatic massage, either lymphatic massage or sometimes called manual lymphatic relief, it comes by different names. Keep in mind, there are a lot of quality peer reviewed studies exploring this mostly in the context of treating lymphedema, the clearance of lymphatic buildup under conditions of cancer. Lots and lots of peer reviewed studies. I've linked to some of those in the show note captions, show over and over again, this can be a very useful practice. There are also drugs that are being developed for clearing out of lymph fluid, so called lymphedema.

实际上斯坦福医学院有个实验室正在全力攻关，他们已经识别出一些在淋巴水肿条件下帮助排出淋巴液的分子机制。如果你认识正在接受癌症治疗并遭受淋巴水肿困扰的人，我会提供一个相关讨论链接。但淋巴按摩本身就是非常普遍的医疗实践，关于它你需要知道几点。

Actually a lab at Stanford School of Medicine is working hard. They've identified some of the molecular players that can help move lymph fluid out under conditions of lymphedema. I'll provide a link to an interesting discussion about that if you're curious about it, if you know someone who's undergoing cancer treatment and suffering from lymphedema. But lymphatic massage is a very common medical practice. Couple things about lymphatic massage that you should know.

我之前做过淋巴按摩，当时就被它轻柔的触感所震撼。这可不是深层组织按摩。淋巴按摩刻意保持轻柔，有时会从轻推皮肤开始。专业从事此道的朋友们，请原谅我描述不够精确。我稍后会强调，真正擅长这项技术的人才适合操作。

I've had a lymphatic massage before, and I was struck by how light the touch is. This is not a deep tissue massage. Lymphatic massage is intentionally rather light and sometimes will transition from kind of a of a pushing along of the skin. For those of you that do this professionally, forgive my lack of specificity here. I'm going to make the point in a moment that the people who are skilled at doing this really need to be the ones doing this.

你也可以自己尝试。如果想做自我淋巴按摩，网上有相关教程。通常从轻柔抚摸皮肤开始，人们总被提醒动作要比想象中更轻柔。接着常会有些拍打动作，这对不熟悉的人来说可能显得奇怪，但考虑到淋巴毛细血管极其细小，这些操作其实非常合理。

You could do it too for yourself. Like if you wanted to do self lymphatic massage, there are ways to do this, there's instructions online. And it generally goes from people rubbing their skin fairly gently. People are always encouraged to do this more gently than they think they have to. To then usually there's some slapping or tapping, which seems kind of odd to those of us that aren't familiar with this, but it all makes perfect sense given that those lymphatic capillaries are so small diameter.

切忌用力按压皮肤表面，否则那些淋巴毛细血管会塌陷甚至破裂。因此深层组织按摩与我们讨论的淋巴按摩截然相反，这也是为什么刮痧或玉石滚轮看似玄乎——关键在于轻柔施压。必须指出，关于淋巴按摩的起始方向与部位存在诸多分歧，我们稍后会讨论。这点至关重要，因为你绝对不想挤压淋巴结，尤其它们常是免疫系统对抗感染的战场。

You don't want to be pushing hard on the surface of the skin because those lymphatic capillaries will collapse or in some cases rupture. And so deep tissue massage is kind of the opposite of what we're talking about when we talk about lymphatic massage, which is also why when people talk about you know, gua sha or a jade roller, it seems kind of woo, but the whole point is that you're applying gentle pressure. And I think it's really important to point out that there's a lot of discrepancy out there in terms of the direction and places to start and finish when doing lymphatic massage. And we'll talk about that in a little bit. This is actually crucial because you really don't want to be squeezing or pushing on the lymphatic nodes, especially because they often contain infections that are being battled there, right?

所以直接按摩淋巴结应交由专业人士处理。许多专业人士告诉我这通常并非良策，因为淋巴结内部正是免疫系统清除感染与细菌的战场。我们讨论的是按摩淋巴管。刚才已经提到几种促进淋巴引流的方法。

So massaging your lymph nodes directly should be left to professionals. And in many cases, those professionals told me it's not generally a good idea, right? Because within those lymph nodes is where you've got the battle between infections and bacteria and things that just need to be cleared by your immune system. We're talking about massaging the lymphatic vessels. So we've talked about a couple of practices for improving lymphatic drainage.

我们谈了些初看奇怪但了解淋巴系统结构功能后就豁然开朗的方法。我想进一步解析淋巴系统的组织方式，以便你能运用这些技巧（包括已提及和即将介绍的），针对身体或面部特定区域实现淋巴淤积的引流。长久以来我们已知某些方法能改善睡眠，比如服用苏糖酸镁、茶氨酸、洋甘菊提取物和甘氨酸，以及藏红花、缬草根等冷门成分——这些经临床验证的成分能助你入睡、安眠并神清气爽地醒来。

We've talked about some of the practices that might seem odd when you first encounter them, but they make perfect sense when you understand the structure function of the lymphatic system. I wanna talk a little bit more about how the lymphatic system is organized so that you can leverage any practices, including the ones I talked about and some that I'm going to talk about more in a few minutes in order to get drainage of lymphatic buildup in the areas of your body and or face that you want and need. We've known for a long time that there are things that we can do to improve our sleep. And that includes things that we can take things like magnesium threonate, theanine, chamomile extract, and glycine, along with lesser known things like saffron and valerian root. These are all clinically supported ingredients that can help you fall asleep, stay asleep, and wake up feeling more refreshed.

很高兴宣布我们的长期赞助商AG1刚推出新产品AGZ，这款夜间饮品旨在改善睡眠质量，让你晨起倍感清爽。过去几年我协助AG1团队研发这个新配方，它精准配比了最佳助眠成分于一袋即溶饮品，省去了在庞杂助眠补充剂中筛选合适剂量和组合的麻烦。据我所知，AGZ是市面上最全面的睡眠补充剂。

I'm excited to share that our longtime sponsor AG1 just created a new product called AGZ, a nightly drink designed to help you get better sleep and have you wake up feeling super refreshed. Over the past few years, I've worked with the team at AG1 to help create this new AGZ formula. It has the best sleep supporting compounds in exactly the right ratios in one easy to drink mix. This removes all the complexity of trying to forge the vast landscape of supplements focused on sleep and figuring out the right dosages and which ones to take for you. AGZ is to my knowledge, the most comprehensive sleep supplement on the market.

我在睡前30-60分钟服用它（顺带一提味道很棒），睡眠质量和深度都显著提升——这既有主观感受佐证，也有睡眠监测数据支持。期待大家尝试这款AGZ新配方，享受优质睡眠带来的益处。

I take it thirty to sixty minutes before sleep. It's delicious by the way. And it dramatically increases both the quality and the depth of my sleep. I know that both from my subjective experience of my sleep and because I track my sleep. I'm excited for everyone to try this new AGZ formulation and to enjoy the benefits of better sleep.

AGZ有三种口味可选：巧克力、薄荷巧克力和混合莓果。正如我之前提到的，它们都非常美味。我个人最喜欢的是薄荷巧克力，但其实三种我都喜欢。如果你想尝试AGZ，请访问drinkagz.com/huberman获取特别优惠。再次强调，网址是drinkagz.com/huberman。

AGZ is available in chocolate, chocolate mint, and mixed berry flavors. And as I mentioned before, they're all extremely delicious. My favorite of the three has to be, I think chocolate mint, but I really like them all. If you'd like to try AGZ, go to drinkagz.com/huberman to get a special offer. Again, that's drinkagz.com/huberman.

好了，现在你对淋巴系统有个概念了吧？它是由许多管道组成的网络，负责收集含有废物的组织液，将其送回心脏与静脉血汇合以便重新充氧。理解淋巴液回流血液的几个关键特征，将有助于你改善自身淋巴系统健康。如果你看过任何关于淋巴系统、淋巴引流或按摩的内容——我整期节目都在指着这个区域（对只听音频的听众说明：我指的是锁骨区域，特别是胸廓上缘与颈部交界处）。

Okay, so now you have a picture of your lymphatic system, right? It's a bunch of vessels tubes that are collecting this fluid and all the waste products within them headed back toward the heart to get that stuff back in with the venous blood supply so it can be reoxygenated. There are a couple of really important features to how it gets back to the blood that if you understand, you'll be able to facilitate your own lymphatic health and as a consequence, health. If you've ever seen anything about the lymphatic system or lymphatic drainage or massage or anything related to lymphatics as they're called, this region, in fact, I've been pointing to this region throughout today's episode. For those of you just listening, I'm pointing to my clavicle region, to my upper chest and where the neck meets the chest in particular.

这个区域极其重要，因为这里是淋巴液重新汇入血液循环的地方。记住这些液体最初来自血液，渗出到组织间隙后，淋巴管从脚部、肝脏、脾脏甚至大脑等部位将其收集，现在需要重新回到血液——这个过程是如何发生的呢？

This area is extremely important because it's the area where lymph fluid is returned to join up with the blood supply. Remember that fluid started off in the blood supply, got out into the interstitial space. It could have, but didn't rejoin the blood supply out in the tissues. The lymphatic vessels grabbed it, way down in your feet, maybe in your liver, maybe in your spleen, maybe in your brain, and now it's got to get back in with the blood. How does that happen?

人体有两条淋巴导管（生物学对管道总有各种命名）：右侧的右淋巴导管和左侧的胸导管。想象从面部正中画条线延伸到右肩及以下区域——包括右脸、右臂、右肩和右上躯干——这些部位的淋巴液都汇入右侧胸导管。

Well, you have two ducts, okay? Two tubes, biology, we got so many names for tubes. You have two ducts, you have the right lymphatic duct, which is on the right, and you have the left lymphatic duct, which is the thoracic lymphatic duct on the left. Okay, here's the deal. If you were to draw a line right down the middle of your face or so and out towards your shoulder and below it on the right, maybe a little bit of torso and your right arm, that right side of your face, your right arm, your right shoulder, kind of upper part of your torso on the right hand side, that's all going to drain to the right side, that right thoracic duct.

右侧胸导管会将所有淋巴液注入静脉血系统，实际上是与输送缺氧血回心脏的血管汇合。而身体其他部位——包括左右双脚、双腿、躯干未提及部分、左臂及左肩——则全部汇入左侧胸导管。

And that right thoracic duct is going to take all the lymph fluid and it's gonna dump it back into the venous blood supply. It's literally gonna join up with there. There's a not so little actually vascular tube delivering that deoxygenated blood back to the heart and the lymph is gonna dump into there. Okay? The rest of your body, both your left and right feet, left and right legs, the torso, that's everything I didn't describe for the right thoracic duct, left arm, shoulder, all of that, that's all going to drain to the left thoracic duct.

左侧的其实就称为胸导管，它将与那里的静脉汇合。淋巴系统最终汇入的静脉称为锁骨下静脉（左右各一），顾名思义位于锁骨下方。

It's actually just called the thoracic duct. And it's going to join up with the vein of supply there. The veins that the lymphatic system feed into before all of that gets back to the heart are called the subclavian veins. Okay, you have one on your right and you have one on your left. And as the name suggests, they sort of sit below sub your clavicles, okay?

锁骨（俗称颈骨）下方这些血管负责将缺氧血和其他需要心血管系统处理的物质送回心脏。淋巴液注入锁骨下静脉是主要引流途径——这是大管道汇入大管道的过程，标志着淋巴系统的终点站。

So you have your clavicles, which are your collarbone sometimes people call them. And below those are these vessels that feed back to the heart with deoxygenated blood and a bunch of other stuff that needs dealing with by your cardiovascular system. The lymphatic drainage into these subclavian veins is a major drainage site. So these are big tubes dropping lymphatic fluid into big tubes. So this is the endpoint of the lymphatic system.

记住，这是一个单向系统：从腿部向上，经由手臂进出，通过乳糜池，最终将所有淋巴液回流至血液供应。这就是为什么在大多数促进淋巴流动或常被提及的淋巴按摩实践中，无论是针对淋巴水肿还是美容目的，你经常会听到建议先轻柔摩擦，再进行温和拍打，甚至最后可能对锁骨周围区域稍用力拍打。非常关键的是要从轻触开始，逐渐增加力度，但绝不能过于用力，以免压垮那些细小的淋巴管。

Remember, it's a one way system up from your legs, out and in from your arms, up through the cisterna chyli, and then dumping all that lymphatic fluid back into your blood supply. This is why in most practices that encourage lymphatic flow or often talked about lymphatic massage, whether or not it's for lymphedema or whether or not it's for cosmetic purposes, very often you hear about people encouraging some light rubbing first followed by some gentle tapping and maybe even eventually some harder slapping of the region around the clavicles. Very important that you start with light touch and move up towards a more forceful touch, although never particularly forceful because you don't want to collapse those lymphatic vessels. They're very small. You don't want to crush them.

不要挤压它们，否则淋巴液将无法通过。因此，通常有一个从轻柔触摸、温和摩擦或轻抚皮肤开始的渐进过程，接着可能是轻拍以促进液体流动，然后再稍加力度——并非真正拍打，而更像是轻拍皮肤。就是这样，轻拍皮肤。

You don't want to pinch them because then the lymphatic fluid won't move through them. So there's kind of this progression from lighter touch and kind of gentle rubbing or shearing of the skin, very, very light to maybe some light tapping to encourage movement of the fluid along. And then maybe some slightly more vigorous. It's not really slapping, but kind of like a padding of the skin. That's it, a padding of the skin.

几乎在所有淋巴按摩方案中，无论是针对癌症治疗期间的淋巴水肿，还是纯粹美容目的，几乎总会鼓励从乳糜池开始推动淋巴液流动。因为那里是淋巴系统即将回流至血液供应前的主要储存库。关于淋巴按摩的起始位置存在争议——这本身就是一个专业领域。坦白说，我发现了不同观点：有人认为应从远端肢体（即手和手指）开始向内推；

Almost always that somewhere in a lymphatic massage protocol, whether the protocol is for lymphedema under conditions of cancer treatment, or it's for purely cosmetic purposes, almost always there's an encouragement of movement of lymphatic fluid from that cisterna chyli as well, because again, that's a major reservoir just below where the lymphatic system is going to drain back into the blood supply. People debate where to start these lymphatic massages. This is a whole field. And frankly, I found differing opinions on this. Some people say, well, you have to start you know, at the distal limbs, meaning out towards the hands and fingers and move things in.

也有人主张应该先向下推压腿部，再从腿部向上推。这方面争议很多。但如果你研究淋巴系统的运作机制，有几点很明确：不能使用强力按压，这不是深层组织按摩。

Other people say, well, no, you actually wanna push down to the legs then up through the legs. There's a lot of debate here. I think if you look at the mechanics of the lymphatic system, a couple of things become clear. You don't want to use firm pressure. This is not deep tissue massage.

在方案中的某个阶段，需要包含对锁骨区域（具体原因后续讨论）和乳糜池的引流促进。至于小腿、大腿和手臂，由外向内推进的方式完全合理。不同从业者操作顺序各异，甚至研究论文中也采用不同方法——我不确定这有多重要。真正关键的是不要压迫淋巴结，因为需要让淋巴液在淋巴结中停留足够时间，以便免疫系统监测其中是否存在细菌、病毒感染或其他需要处理的污染物。

At some point in the protocol, you're going to want to include some encouragement of drainage from the clavicle reasons for all the reasons to be discussed and from the cisterna chai. And then in terms of the lower legs and the legs and the arms, the out to in progression makes perfect sense. How you order those differs depending on the practitioner and indeed even in different research papers, they use different approaches. I'm not so sure that it matters. What does seem to be very important is that you're not impinging or pushing hard on the lymph nodes because you want lymph fluid in the lymph nodes for a certain period of time so that your immune system can surveil that lymph fluid and decide whether or not there are indeed any bacterial or viral infections or other contaminants that need to be dealt with by the immune system.

现在花几分钟谈谈淋巴系统的免疫功能。对大多数人而言，想到淋巴系统就会联想到免疫系统——因为任何患过感冒或其他病毒感染的人，都体验过淋巴结肿胀甚至轻微疼痛的感觉，通常发生在喉咙或下颌下方区域。就诊时医生会轻柔触诊耳后、下颌线和喉咙部位，

Let's take a couple of minutes and talk about the immune functions of the lymphatic system. Now, for most people, when they think about the lymphatic system, they think about the immune system. And that's because most anyone who's ever had a cold or some other virus has had the experience of having their lymph nodes feel kind of swollen and maybe even a little bit painful. Typically that occurs in the throat or the area right below the jaw. If you go to the doctor, you say you're not feeling well, one of the first things they're going to do is they're going to kind of palpate gently and touch gently behind your ears, along your jawline, along your throat, they're going to do this.

他们可能询问你腋窝或腹股沟是否有淋巴结肿大——你自己甚至能感觉到这种肿胀。这种肿胀反映了淋巴液在所谓淋巴结中的积聚。淋巴结是淋巴管沿线的膨出结构，淋巴液及其内容物在此被隔离暂存（而非直接通过单向管道流动），接受免疫系统监测。为什么以及如何被免疫系统监测？

They might ask you if you have any swollen lymph nodes in your armpits or in your groin, you may even be able to sense that swelling yourself. And what that swelling reflects is the accumulation of lymph fluid in so called lymph nodes. Lymph nodes are these outpouchings or swellings along the lymph vessels where lymph fluid and the stuff within lymph fluid is sequestered. So it's kept there for a while, as opposed to just passing along through those one way tubes and it is surveilled by the immune system. Why and how is it surveilled by the immune system?

首先，请记住当你的细胞活跃时——无论是肝细胞、脑细胞还是肌肉细胞——它们通过自身活动会消耗营养物质和能量，如葡萄糖、氧气、氨基酸，依赖激素等物质，同时也会产生废物。这些废物包括微小的细胞碎片、氨以及二氧化碳等。我们之前列举过部分例子，但要注意这些细胞是通过血液供应获得养分的，而物质进入血液的途径之一就是你呼吸的空气。明白吗？

Well, first of all, remember when your cells are active, your liver cells, your brain cells, your muscle cells, by doing the things they do, they use nutrients and energy, glucose, they use oxygen, they use amino acids, they rely on hormones and all that stuff, and they generate waste. They generate waste products in the form of little bits of cellular debris. They generate ammonia, there's carbon dioxide. We listed off some of these earlier, but keep in mind that those cells are fed by the blood supply and stuff gets into the blood supply by way of what you breathe. Okay?

比如你可能吸入病毒，或是食物中的细菌，或是通过接触物品后经皮肤破损处（如抓伤、割伤或咬伤）进入血液的细菌，甚至是被带有细菌的刀具划伤导致污染物进入血液循环。这些外来杂质部分会渗入组织间隙，部分会被淋巴系统吸收。此外，你体内细胞持续产生的代谢废物也会进入这个系统。

So you can inhale a virus, for instance, bacteria that could be in food, bacteria from things that you touch that somehow gets beneath the skin and into your blood supply through a scratch or a cut, maybe a bite, these sorts of things, or maybe you cut yourself with a knife that had some bacteria gets into your blood supply. And so you have foreign bodies contaminants within your blood supply. Some of that is going to get out into the interstitial space. Some of that will be taken up by the lymphatic system. You also have things, again, waste products that are being generated by the cells of your body.

淋巴结正是免疫系统监控这些物质的场所。所谓免疫监控是什么意思？在淋巴结内部存在着T细胞和B细胞等免疫细胞——T细胞因在胸腺（幼年时期显著存在，随年龄增长逐渐退化，到四五十岁后可能完全消失）中成熟而得名，B细胞则源自骨髓。

And the lymph nodes are the place where all that stuff can be surveilled by the immune system. What do I mean surveilled by the immune system? Well, within the lymph node, you have immune cells, you have things like T cells and B cells so named because the T cells mature in the thymus, which is a structure that is very prominent when you're young as a baby and as a kid, and then over time you actually lose your thymic tissue as you become an adult. And by the time you reach kind of forties and fifties and sixties, seventies, you may not even have any thymic tissue whatsoever. You have T cells, you have B cells, which come from the bone marrow.

这些是不同类型的淋巴细胞（白血球亚类）。我所说的T细胞、B细胞等淋巴细胞亚群会进入淋巴结，检测是否存在需要免疫系统处理的细菌、病毒等外来入侵者。此外，还有巨噬细胞、树突状细胞等巡逻全身搜寻病原体——可能是病毒、细菌、真菌，或是任何以各种方式侵入体内的异物。

These are different types of lymphocytes, different types of white blood cells. Again, these are all different categories. So I'm talking about lymphocytes, white blood cells, T cells and B cells, different subcategories that go into the lymph nodes and then check out and see whether or not there are bacteria and viruses and other kinds of foreign invaders that might need to be dealt with by the immune system. In addition to that, you have cells that go out into your body, things like macrophages, things like dendritic cells, okay, the names don't matter so much that are looking for foreign invaders. Again, it could be viruses, bacteria, funguses, could be even just the physical bodies that somehow made it into your system one way or the other.

它们会直接将抗原呈递给淋巴结内的T细胞、B细胞等免疫细胞，使其通过特定流程（需要时间）生成抗体来消灭入侵者。我在往期节目提过，免疫系统分为先天免疫（对所有病原体产生泛化反应，引发局部炎症/肿胀等非特异性症状如鼻塞、嗜睡、头痛腹痛）和适应性免疫（识别病原体表面特征并生成特异性抗体）。淋巴结正是各类免疫细胞汇聚评估淋巴液（反映血液成分）的场所。

And they will literally present things to the T cells and B cells and other immune cells within the lymph nodes so that the T cells and B cells can generate through a process, this takes some time to generate antibodies to fight those things off. Okay, I've talked about the immune system in previous episodes, you have an innate immune system, which is a kind of generic response to all forms of foreign invaders that causes some local inflammation, some swelling, sometimes some symptomology in response to a virus that's just very generic, like feeling stuffy, lethargic, a little bit of a headache or a stomachache, this kind of thing. And then you have your adaptive immune system, which recognizes the specific surface of foreign invaders and generates antibodies to essentially bind that specific surface and its properties and neutralize that foreign invader. So innate immune system and adaptive immune system. Within your lymph nodes, you basically have a confluence of a lot of different immune cell types evaluating what's coming through in the lymph fluid, which reflects of course, what's in the blood, because remember the blood supply is giving oxygen and nutrients and other things to your cells.

每天约有16-17升组织液被重吸收回血液，而剩余3-4升进入淋巴系统的液体能反映全身循环状况。淋巴结的功能就是评估这些淋巴液，判断体内是否存在需要清除的异常物质。因此之前主要被视作引流系统的淋巴系统其实还有第二重身份——它同时肩负着通过监测淋巴液（进而监控全身血液及组织）来执行免疫功能的任务。

A lot of the fluid that's put out into the interstitial space, remember about 16 or 17 of the 20 liters per day will be drawn back up into the blood supply, but then some significant portion that three to four liters of fluid that ends up in the lymphatic system is going to reflect what's in the global circulation system. And these lymph nodes are a place where what's in the lymphatic system can be evaluated to determine whether or not you've got something in your body that you shouldn't, or that you would like to eradicate. So the lymphatic system, which we've mostly been talking about up until this point as a drainage system has a second purpose, right? It's a multitasker. It also serves an immune system role to evaluate what's in the lymph and therefore in the blood and therefore in the entire body.

我们的淋巴结分布于下颌、耳后、枕部、膝后、腹股沟和肘内侧等全身各处。虽然并非连续分布，但每个区域都需要免疫监控。这些沿淋巴管分布的'检查站'能让免疫系统评估并对抗病原体。需要注意的是，比如左侧腋窝淋巴结肿大，并不一定意味着左臂本身存在问题。

Now, while we have lymph nodes in our jaw, behind our ears, in the back of our head and occipital area, back part of our head, we also have them behind our knees, our groin, inner elbow region. We have collections of lymph nodes distributed essentially across the entire body. Okay, you're not going to see them continuously across the body, but every area needs to be surveilled, right? And so you have these checkpoints everywhere along the lymph system where viruses, bacteria, other foreign invaders can be evaluated and combated by your immune system. Now, that mean that if you have, for instance, lymph nodes in your left armpit, that you necessarily have something wrong with your left arm.

不，并不一定是因为淋巴引流的方式。不过，许多人腋下淋巴结疼痛时会下意识揉搓它。从疼痛系统运作原理来看这完全合理——人类天生会通过揉搓对疼痛区域施加中等压力的分散刺激，这能实际抑制该部位的部分疼痛反应。

No, not necessarily because of the way the lymphatic drainage occurs. However, many people who have a sore lymph node in armpit will, they'll kind of rub it. And that makes perfect sense the way the pain system works. We have a natural reflex to rub to provide sort of broadly distributed medium pressure to an area that's in pain. It actually deactivates some of the pain response within that area.

就像我们揉搓伤口的行为，并非只是童年习得的习惯。这种动作确实能阻断某些传递疼痛的神经信号，这是我们拥有这种反射的原因。但需注意不要挤压淋巴结或施加过大压力，因为你的免疫系统正在那些淋巴结内对抗病原体，或评估是否需要启动免疫清除机制。淋巴结肿痛有时仅由肿胀引起，未必代表感染——虽然可能是，但不必然。

So like the rubbing of a wound, like we don't just rub our boo boos because we learned to do that when we were kids, it actually shuts down some of the nerves that transmit pain. So that's why we have that reflex, but you want to make sure that you don't squeeze your lymph nodes or put too much pressure on them. Because again, your immune system is fighting things within those lymph nodes, or is evaluating whether or not something needs to be destroyed by your immune system within those lymph nodes. Now, some soreness can exist in the lymph nodes simply as a matter of swelling of the lymph nodes, and that doesn't necessarily reflect infection. Okay, it can, but it doesn't necessarily reflect infection.

若伴随鼻塞、嗜睡等症状，很可能正在抵御疾病。若发现淋巴结异常肿大，且近期未进行高强度锻炼或睡眠不足，可能处于疾病临界点。此时应增加休息和补水，避免剧烈运动——正如往期节目讨论过的：轻微疲惫时运动或有助益，单晚睡眠不足时运动确实能提振状态。

If it's of course coupled with symptoms, stuffy nose, lethargy, things of that sort, chances are you're battling something. And if you do notice that your lymph nodes are particularly swollen and you haven't done, for instance, like a really hard workout recently or not slept as much as usual recently, then you may be at the threshold of potentially getting sick and you want to take some measures to get some extra rest, extra hydration, probably don't want to exercise too hard those days. We've talked about this in previous episodes. You're feeling a little rundown, not sick, exercise can probably help you. You're a little sleep deprived one night, exercise definitely can help you.

但连续两晚睡眠不足时，高强度运动反而易致病。肿痛的淋巴结是免疫系统作战的信号灯，表明免疫细胞正聚集该区域，淋巴液滞留时间延长以对抗威胁。你需关注这个信号，但切忌挤压淋巴结。

Two night sleep deprivation, and you certainly don't want to be exercising with a ton of intensity because you will get sick. So those sore lymph nodes are a flag that your system is combating something. They're a flag that your immune cells are being recruited to that area. The lymph is staying in those areas longer because your immune system is trying to fight something back. So you should pay attention to that, but you don't want to be squeezing those lymph nodes.

顺便提个要点（早该提及的）：若做过深层组织按摩，可能注意到结束后面部浮肿、轻微炎症感。按摩师常会叮嘱多喝水——原来深层按摩会加速深层淋巴管流动，促使物质提前通过淋巴结。

And as a general theme, I should have mentioned this earlier, if you've ever had deep tissue massage, right? You may notice afterwards, even if you weren't lying face down in that halo like thing where your face is there, constricting your breathing a little bit, those things aren't that bad. They're actually kind of pleasant lie on your stomach, get a massage. But if you've ever had a deep tissue massage, you may notice afterwards that your face is kind of puffy and you feel a little bit inflamed and they'll often say, oh, make sure to drink a lot of water. Turns out that deep tissue massage can encourage enough movement along those deeper lymphatic vessels and can push things through the lymph nodes earlier than it would have been pushed through.

这在某种程度上会引发轻微炎症反应（非严重级别），通常活动几小时后就会消退——通过适度促进淋巴液正常流动。关键在于：淋巴结是抗感染前线，既不应人为加速其流通，也要避免淋巴液长期淤积。保持淋巴系统整体循环才是平衡之道。

And in some sense generate an inflammation response, not a major one, but a minor one. And usually this resolves within a couple of hours if you're up and walking around a bit, again, gently pushing through the lymphatic flow as it's supposed to be pushed through. The point here is that your lymph nodes are a site for combating infection. You don't want to push things through them any faster than it normally would occur, but you also don't want accumulation of lymph to occur in the nodes too long. And the way you ensure that it doesn't happen for too long is to keep the general lymphatic circulation going.

我们先前讨论淋巴水肿（常见于乳腺癌等癌症治疗后患者的下肢肿胀，因放化疗刻意破坏淋巴结）时已介绍过促进方法。癌细胞能侵入淋巴结增殖，所谓'癌症转移至淋巴结'正是淋巴结常在癌扩散初期被切除的原因——旨在阻止癌细胞向其他组织转移（即远处转移）。

And we've talked about ways to do that earlier. Earlier in our discussion about lymphedema, which is the swelling of typically the lower limbs that can occur for instance, in people who are being treated for breast cancer or for other cancers, where the lymph nodes are intentionally destroyed by chemo or radiation therapy. And that's because cancer cells can actually get into the lymph nodes and they can proliferate there. We often hear that the cancer has spread to the lymph nodes. And that's one of the reasons why often the lymph nodes are removed prior to the spreading or early in the spreading of a cancer to try and prevent the broader migration or so called metastasis of that cancer to other tissues.

淋巴系统之所以成为治疗目标，是因为它负责输送各种物质，包括癌细胞等有害物质，这些细胞可能在其他组织中进一步扩散。因此，在癌症治疗中，淋巴结和淋巴管常被刻意破坏，导致引流减少，从而引发所谓的淋巴水肿。淋巴水肿也可能由其他原因引起，并分为不同阶段，这些阶段已被详细划分。

The lymphatic system is targeted in this way because if you think about it, the lymphatic system is in a position to distribute all sorts of things, including bad things like cancer cells that could proliferate further in other tissues. So that's why lymph nodes and vessels are often intentionally destroyed as part of cancer treatment. And as a consequence, there's less drainage leading to so called lymphedema. Now lymphedema can occur for other reasons and it has various stages. It's actually been mapped out.

我会提供一个相关链接。淋巴水肿分为一至四期：一期无症状，淋巴系统虽有异常流动但无明显组织积液，可能仅轻微肿胀；二期则因淋巴液积聚出现明显肿胀。

I'll provide a link to this, but there's stage one, two, three, and four. And to briefly summarize, stage one is asymptomatic. So the lymphatic system has some abnormal flow, but no real fluid buildup in a tissue that you necessarily see. It might be just slight swelling. In stage two, you see swelling due to accumulation of the lymph fluid.

若抬高患肢，二期肿胀可能消退。例如脚踝肿胀时，抬高双腿20-30分钟后肿胀消失即属二期。三四期则出现持续性肿胀，细胞外间隙积聚液体和代谢废物，此时问题开始显现——这种积聚会引发局部免疫反应，导致组织增厚，进而更难以清除废物，形成恶性循环。

And that may subside if you elevate that limb. So if you're getting some swelling of the ankles, for instance, you put your legs up and it disappears after putting your legs up for twenty or thirty minutes, then it's so called stage two lymphedema. Stage three and four are where you get a more permanent swelling. So an accumulation of fluid and waste products in that interstitial space, that extracellular space. And that's when things start to become problematic because that buildup of fluid and waste products leads to a local immune response, which then causes thickening of the tissue above it, which then makes it even harder to clear out waste products and the whole thing starts to cascade.

这对接受癌症治疗（淋巴管/结被刻意破坏）的患者尤为棘手。因此他们常需接受大量淋巴引流按摩来促进淋巴液流动。正如前文所述，目前正在研发非人工按摩的药物治疗方案，虽尚处开发阶段但前景广阔——毕竟不是所有人都能获得专业淋巴按摩服务。淋巴水肿管理是癌症治疗的重要环节，即便轻微水肿也需警惕。即使未接受癌症治疗，也应关注是否出现肢体肿胀症状。

And this is a particular problem again, for people being treated for cancers where the lymphatic vessels or the lymph nodes are intentionally destroyed. And that's why these people often need a fair amount of lymphatic manual drainage or massage it's sometimes called in order to encourage the movement of the lymph fluid out. And as I mentioned earlier, there are drugs being developed to try and treat lymphedema through non manual massage techniques, but that's still very much in development, but there's great hope for that because as you can imagine, not everyone has access to proper lymphatic massage for lymphedema, but it's a very important aspect of cancer treatment and management of cancer treatment. Lymphedema is something that we should all be mindful of even minor lymphedema. And this means even if you're not dealing with cancer treatment, you should be cognizant of whether or not you're getting some limb swelling due to lymphedema.

轻微肿胀时抬高双腿即可，稍后我们会讨论大脑清除方法。淋巴水肿及其积液会引发多重问题：首先，淋巴引流不足导致组织间隙积聚的代谢废物会引发局部炎症，进而可能扩散；其次，炎症反应会导致组织增厚，造成局部缺氧，使更多细胞无法获得足够氧气，从而形成连锁反应。

A little bit fine, you put your feet up, we'll talk about ways to clear it from your brain in a few minutes, but lymphedema and that buildup causes a number of problems. First of all, the waste product in the interstitial fluid that's accumulating there because you're not getting enough lymph drainage can cause local inflammation, which can give way to more global inflammation. It also so happens that you get a thickening of the tissue in that area in response to that inflammation. And that thickening of the tissue causes a hypoxia or a low oxygen availability for the cells in that area. So that now you've got more cells that get less oxygen that they need and the whole thing starts to cascade.

虽然不想制造恐慌，但确实需要采取措施促进组织间隙液体和废物通过淋巴系统清除。前文已讨论过相关方法。此外还有更先进的工具，比如充气加压靴——若你经常乘飞机、长跑或下肢过度使用（如参加10公里/半马/全马后腿部沉重酸痛），强烈建议入池踩水或轻度游泳。

So while I'm not trying to alarm anybody, you do want to do things to encourage that clearance of fluid and waste products from the interstitial space into the lymphatic system. And we talked about some of the things you can do for that earlier. There are other tools, by the way, that are more sophisticated. Like for instance, they have compression boots. If you've ever been on a plane or you've been running a lot or basically using the tissues of your lower body or upper body a lot, if you've ever run a 10 ks or a half marathon or a marathon, the heaviness of your legs, the soreness of your legs the next day, I highly recommend you get into a pool and tread some water, do some light swimming.

同样强调非剧烈运动。加压靴通过充气压迫下肢并脉冲式加压，推动淋巴液向静脉回流系统移动，效果显著。这类设备虽有成本，但若条件允许非常推荐。否则就多走动、抬高双腿或进行任何促进淋巴流动的活动——务必避免组织间隙长期积聚过多液体和代谢废物。

Again, not an intense workout, but compression boots can be very helpful because they basically fill up with air and compress your lower limbs and then pulse your lower limbs to move that lymphatic fluid up toward the drainage system back into your venous blood supply. These lymphatic boots can be very, very useful. There's some cost to them, but if you have access to them, those can be great. If not, just try and walk around a lot, put your legs up, do anything you lymphatic flow going. You do not want too much buildup of fluid and waste products in the interstitial space to occur for too long.

如果你经常使用纸巾，细胞代谢废物就会大量堆积，这就引出了脑部类淋巴系统——本质上就是大脑的淋巴系统。事实上，尽管这个系统如此精妙，尽管我和所有人一样为2012年终于证实大脑也存在淋巴系统而欣喜，但我并不喜欢'类淋巴系统'这个命名。虽然胶质细胞参与其中，但这样的命名会让人误以为它和淋巴系统完全不同。

And if you've been using a tissue a lot, there's going to be a lot of buildup of cellular waste products, which brings us to the glymphatic system, which is basically just the lymphatic system for the brain. In fact, as beautiful as this system is and as delighted I am and everybody else is that in 2012, it was finally verified that the brain also has a lymphatic system. I don't like the branding. I don't like the naming. Yes, glia are involved, but by calling it the glymphatic system, people think that it's entirely different.

实际上它只是与身体其他部位的淋巴系统略有不同。我认为这个所谓的脑部类淋巴系统——即大脑的淋巴引流系统——对我们所有人都至关重要。只要稍微了解它的设计原理和结构架构，我们稍后讨论的几个简单方法就能帮助你减轻脑雾现象，减少晨起面部浮肿和眼袋问题，整体提升清醒度和认知能力。这些改善会辐射到我们已知的所有健康支持领域。现在请允许我短暂插播感谢我们的赞助商Eight Sleep，他们生产的智能床垫具备制冷、加热和睡眠监测功能。

And in fact, it's just somewhat different from the rest of the lymphatic system. And I think this so called glymphatic system, which is the lymphatic drainage system of the brain is so important to all of us. If you understand a little bit about how it's designed, its architecture, there are some very straightforward protocols that we'll discuss in a moment that will allow you to experience less brain fog, less swelling of your face in the morning, less bags underneath your eyes, and in general, improved wakefulness and cognition. And that just cascades into everything we know about how to support health. I'd like to take a quick break and acknowledge our sponsor Eight Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

保证优质睡眠最有效的方法之一就是确保睡眠环境温度适宜。因为要进入并保持深度睡眠，你的体温需要下降1-3度；而为了醒来时神清气爽，体温又需要回升1-3度。Eight Sleep能根据你的个性化需求自动整夜调节床垫温度。他们最新推出的Pod 5型号新增了几项重要功能。

One of the best ways to ensure a great night's sleep is to make sure that the temperature of your sleeping environment is correct. And that's because in order to fall and stay deeply asleep, your body temperature actually has to drop by about one to three degrees. And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees. Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs. Eight Sleep has just launched their latest model, the Pod five, and the Pod five has several new important features.

其中一项新功能叫'自动驾驶'，这是能学习你睡眠模式的人工智能引擎，可根据不同睡眠阶段调节环境温度。它还会在你打鼾时抬高头部，并通过其他调整来优化睡眠。Pod 5的底座还内置了与Eight Sleep应用同步的扬声器，可播放助眠音频。这些音频包含我与Eight Sleep合作录制的多段NSDR（非睡眠深度休息）引导语。

One of these new features is called autopilot. Autopilot is an AI engine that learns your sleep patterns to adjust the temperature of your sleeping environment across different sleep stages. It also elevates your head if you're snoring and it makes other shifts to optimize your sleep. The base on the Pod five also has an integrated speaker that syncs to the eight Sleep app and can play audio to support relaxation and recovery. The audio catalog includes several NSDR non sleep deep rest scripts that I worked on with Eight Sleep to record.

NSDR是通过音频引导结合简单呼吸练习实现的深度身体放松技术。这是个立竿见影且效果持久的神奇工具。想体验Eight Sleep产品请访问eightsleep.com/huberman，新款Pod 5最高可享350美元优惠，配送范围包括墨西哥、阿联酋等全球多国。重申一次，通过eightsleep.com/huberman订购可节省至多350美元。

If you're not familiar, NSDR involves listening to an audio script that walks you through a deep body relaxation combined with some very simple breathing exercises. It's an extremely powerful tool that anyone can benefit from the first time and every time. If you'd like to try eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod five. Eight Sleep ships to many countries worldwide, including Mexico and The UAE. Again, that's eightsleep.com/huberman to save up to $3.50.

言归正传，脑部类淋巴系统——这才是大脑淋巴系统的正确名称。刚才我算是开了个玩笑，但重点是想强调我们大脑确实存在淋巴系统。在2012年之前，没有任何科学家或医生相信大脑存在淋巴清除或循环系统。人们认为不存在只是尚未发现，其实早就有位科学家发现了这点却被学界否定。

Okay, the glymphatic system, which is the proper name for the lymphatic system of the brain. I was sort of joking earlier. I just want to make the point that our brain does have a lymphatic system. Up until 2012, no scientist, no physician believed that there was a lymphatic system for the brain, that lymphatic clearance or flow or any of that occurred in the brain. It was assumed that it was not because it had not been discovered, except there was one scientist who had discovered it earlier and was told that she was wrong about it.

关于这位科学家我们稍后再谈。关键是2012年研究胶质细胞（一种同时参与大脑功能与可塑性的支持细胞）的神经科学家Micha Nittergard发现，大脑确实存在一套清除废物的系统，其运作方式与身体的淋巴清除系统高度相似，且确实涉及胶质细胞。这个系统结构之精妙令人叹服，只要稍加了解其运作原理，你就能解决包括脑雾、晨起面部浮肿、眼袋问题，以及睡眠不足导致的容貌变化等常见困扰。现在让我们先做个小实验。

We'll return to that a little bit later. But the point is that in 2012, a neuroscientist by the name of Micha Nittergard, who studies glia, a form of support cell that also plays an active role in brain function and plasticity, etcetera, She discovered that the brain has a system for clearing out waste that by all accounts looks a lot like the lymphatic clearance system in the rest of the body, and that it involves these cells we call glia. I'll just briefly describe this system because it's incredible, it's beautiful in its organization, and if you understand that organization just a little bit, you'll be in a position to resolve some things that chances are you and many other people you know suffer from. Things like brain fog, things like puffiness of the face and under the eyes when you wake up in the morning, things like changes in your cosmetic appearance that occur throughout the day and when you don't sleep as well as you might have wished you had slept the night before. In fact, let's just do a little mental experiment for a moment.

你是否曾经历过一夜难眠，然后比较过睡眠不足与充足睡眠后的面容差异？下次遇到这种情况时，不妨给自己拍张照片。不必给任何人看，只需在优质睡眠后拍一张，理想情况下选择相同地点和光线条件，但即便光线不同，当你睡眠不足（要么整夜未眠，要么比平时少睡两小时）时再拍一张，你会发现容貌差异巨大——眼睑下垂、眼袋浮现、眉毛耷拉。

Have you ever had a poor night's sleep and compared the way that you look after a poor night's sleep versus after a great night's sleep? Just next time that happens, take a picture of yourself, right? You don't have to show it to anybody. Just take a picture of yourself after a great night's sleep and take a picture ideally in the same location under the same lighting, but even if it's under different lighting of yourself after a poor night's sleep, where you either didn't sleep at all, or you got maybe two hours less than usual sleep, and you will see that you look very different. Your eyes will be sagging, you get those bags under your eyes, The eyebrows generally drop.

眼神的神采也会发生变化。你会注意到这些典型特征：所有皱纹都会更加明显。想想看，这多惊人啊！少睡两三小时或一夜失眠，就能让你判若两人。同样神奇的是，如果次日补足睡眠，你又会恢复原貌，就像我们常说的‘找回自己’。

There's a kind of a change in the tone of the eyes. You'll notice that's very typical and any creases or wrinkles that you have will become more apparent. You know, like, if you think about it, that's wild. You sleep two hours less or three hours less than usual, or you get one poor night's sleep and you look very, very different. And equally impressive is if you then get a great night's sleep the next night, you're gonna bounce back and you look yourself again, as we say.

你的心智状态也同步变化着。若比平时少睡三小时，大脑运转就会迟钝。我们都知道那种不适感：更易怒、更容易出现注意力涣散的症状。虽不至于达到多动症程度，但情绪会明显更不稳定。

And your mind also parallels these changes, right? If you get three hours less than your usual allocation of sleep, your brain just does not work as well. We know that you don't feel as well. You're more reactive, you're more likely to have kind of attention deficit like symptoms, right? You might not have full blown ADHD, but you'll tend to be a bit more moody.

免疫力必定下降，但就大脑层面而言，其状态与充分睡眠时截然不同。只要睡个好觉，一切就能恢复正常。若连续数夜或长期睡眠不佳，外貌变化会非常迅速。我并非危言耸听——我们有很多关于优质睡眠的专题节目。

You're certainly more susceptible to infections, but at the level of the brain, your brain is not the same as when you get a great night's sleep. Get a great night's sleep and you're just right back where you normally are. And if you don't sleep well for a few nights or many nights, you'll notice that your appearance will very rapidly change. I'm not trying to scare people, right? We have lots of episodes on how to get great sleep.

我们在hubermanlab.com上提供零成本的睡眠优化工具包，输入‘睡眠’、‘睡眠工具’、‘完美睡眠’等关键词即可获取各种格式的资源。但究竟睡眠为何能如此显著改变外貌和大脑功能？答案在于睡眠期间大脑通过类淋巴系统清除废物的过程——睡眠不足时，这个清理机制就无法运作。

We have zero cost toolkit on how to get great sleep. All that's available at hubermanlab.com. Just put sleep, sleep toolkit, perfect your sleep, all that, and you'll find all those tools in whatever format you want. But what is it about sleep that is so markedly changing our appearance and the way that our brain works? And the answer is the clearance of waste products from your brain, which occurs through essentially what is the lymphatic system of your brain during sleep, doesn't get the opportunity to do that when you don't get enough sleep.

原理就这么简单。现在让我解释这个大脑淋巴系统及其最佳运作方式。不只是建议你保证睡眠时长（这当然很重要），还有些方法能促进睡眠时的大脑排毒效率，甚至可能让你在减少些许睡眠时长的情况下，通过提升睡眠质量来优化大脑排毒效果。要知道，这个脑部废物清理系统直到不到二十年前才被发现。

It is that straightforward. So let me explain this brain lymphatic system and how you can get it to operate at its best. And I'm not just going to tell you to do that by getting enough sleep. You certainly should try to do that, but there are some things that you can do to encourage better lymphatic clearance within the brain while you sleep, and maybe even get by with a little less sleep than you think you need, but making that sleep better suited for lymphatic clearance within the brain. Okay, so it wasn't even two decades ago that this system was discovered of clearing out a waste products from the brain.

Neddigard博士的精妙假想在于：必须存在这样一套系统。为什么？因为脑细胞是全身代谢最活跃的细胞群——大脑仅占体重很小比例，却有着超高代谢率。

And what Doctor. Neddigard so beautifully hypothesized was there has to be a system for this, right? There has to be a system, why? Because your brain cells are some of the most metabolically active cells in your body, right? Your brain is just a small portion of your total body weight and volume, but it has a super high metabolism.

那里的细胞需要物质，它们需要氧气，需要葡萄糖。即使你在进行生酮饮食，它们也需要营养，并且正在疯狂排出废物。这些废物必须从大脑中清除。现在，你大脑中有一种称为脑脊液的液体，它在大脑所谓的脑室中流动。所以大脑内部的空间，实际上你的整个大脑都浸泡在脑脊液中。

The cells there need things, they need oxygen, they need glucose. Even if you're on a keto diet, they need nutrients and they're kicking out waste products like crazy. And that stuff has to get cleared from the brain. Now you have a fluid within your brain called cerebral spinal fluid that moves within the so called ventricles of the brain. So the spaces within the brain, and really your whole brain is bathed in cerebral spinal fluid.

你的大脑漂浮在这种液体中，它基本上可以接触到大脑中的所有细胞。因此，当细胞产生废物时，脑脊液会将其带走。现在，脑脊液是循环的，对吧？你产生的脑脊液实际上是由一种非常有趣的组织制造的，这类组织统称为脉络丛，但还有像脑膜这样的结构。如果你去医学院或成为神经科学家，你会学到这些细节。

Your brain is floating in this stuff and it essentially has access to all the cells in your brain. So as your cells make waste, it's picked up by the cerebral spinal fluid. Now the cerebrospinal fluid is circulated, right? You create the cerebrospinal fluid, it's actually manufactured in a very interesting tissue and kind of collection of tissues broadly referred to as the choroid plexus, but there's stuff like meninges. If you go to medical school or you become a neuroscientist, you'll learn all about the details of these things.

但为了今天的讨论，要理解脑脊液被制造出来，它浸泡着你的大脑，并且可以收集大脑中的废物。Nedergard医生和其他人的精彩观察发现，在动物模型中，现在我们知道这在人类中也是如此。当你晚上睡觉时，进入大脑的血管系统，因为当然你的大脑确实有动脉流入，对吧？你必须为大脑提供血液供应，含氧的血液实际上是从大脑底部上来的。

But for today's discussion, understand that the cerebrospinal fluid is made, it bathes your brain, and it can collect the waste products from the brain. Beautiful observations by Doctor. Nedergard and others found that in animal models, and now we know this is also true in humans. When you go to sleep at night, the vasculature that goes into your brain, because of course your brain does get artery inflow, okay? You have to give blood supply, oxygenated blood to the brain and actually comes up from the bottom of the brain.

那里有一个结构叫做Willis环。所以你的大脑实际上是放在底部血管系统的一个小蹦床上。如果你曾经翻转一个大脑并且血管系统完好无损，那里有一个小圆圈叫做Willis环。那些动脉记得它们很厚，它们产生很大的压力。所以你的大脑有点像在那些上面弹跳，有点像自己在严重反弹。

There's a structure down there called the circle of Willis. So your brain is actually resting on kind of a little trampoline of vasculature down at the bottom. If you ever flip over a brain and the vasculature is intact, there's a little circle down there called the circle of Willis. And those arteries remember they're thick, they generate a lot of pressure. So your brain is kind of bouncing on those like a little kind of rebounding itself seriously.

然后血管系统沿着大脑顶部爬升，基本上形成一个直角，然后深入大脑。然后它分支出去，基本上确保大脑的所有细胞和区域都能获得氧气和营养的血液供应。这是白天的情况。晚上也是如此。然而，在睡眠期间，进入大脑的血管系统周围的区域实际上会扩张。

And then the vasculature climbs up along the top of the brain and it makes basically a right angle and then dive into the brain. And then it branches out to basically make sure that all the cells and areas of the brain get blood supply for oxygen nutrients and so forth. Now that's the case during the daytime. And it's also the case at night. However, during sleep, what happens is the areas around the vasculature that goes into the brain literally spreads out.

他们称之为血管周围空间。字面上看，就好像每一段血管周围都有一个小区域，那里没有神经元，而这个空间在睡眠时会扩大60%。它实际上被清空，这样沿着血管就有大管子或大区域，脑脊液，这种浸泡大脑的液体，可以流向大脑表面，远离细胞的区域，然后实际上被清除出大脑，进入静脉血液供应。好吧，这是一个非常笼统的描述，但我想在你的脑海中描绘一个稍微更详细的画面，因为这太神奇了。你有这些细胞，这些称为星形胶质细胞的神经胶质细胞，它们是一群不同的神经胶质细胞，但星形胶质细胞是其中之一。

They call it the perivascular space. Literally it's as if every bit of vasculature has a little area around it where there aren't neurons and that space gets 60% larger in sleep. It literally clears away so that there's big tubes or big areas along the blood vessels where cerebrospinal fluid, this fluid that's bathing the brain can then run up to the surface of the brain and out to the areas of the brain away from the cells, and then literally get cleared out of the brain and into the venous blood supply. Okay, that's a very general description of how this works, but I want to put a slightly more detailed picture into your mind because this is amazing. You have these cells, these glial cells called astrocytes, they're bunch of different glial cells, but astrocytes are one of them.

星形胶质细胞有所谓的终足。终足可以接触突触，神经元之间的连接点，它们也可以接触血管系统。晚上当你睡觉时，这些星形胶质细胞所做的就是它们实际上向外推，创造更多的血管周围空间，peri只是意味着靠近，靠近血管系统。它们创造更多的血管周围空间，并且表达一种蛋白质，一种通道，这真的很酷，叫做水通道蛋白-4，有人因为发现水通道蛋白-4而获得了诺贝尔奖。水通道蛋白-4受到昼夜节律的调节，所以它往往在晚上更活跃。

And the astrocytes have what are low called end feet. And the end feet can touch the synapses, the connection points between neurons, and they can also touch the vasculature. And at night when you go to sleep, what these astrocytes do is they literally push out and create more perivascular space, peri just means near, near the vasculature. They create more perivascular space and they express a protein, a channel, which is really cool called aquaporin-four, someone won the Nobel Prize for discovering aquaporin-four. And aquaporin-four is under circadian regulation, so it tends to be more active at night.

当你入睡时，实际上会在血管周围形成这些间隙，使得脑脊液中积累的废物能够沿着血管流出并被清除出大脑。整个过程是这些废物先离开大脑，然后通过不同的导管和路径流动，甚至能沿着脑神经从脑干流出，但最终都会像其他淋巴液一样汇入血液系统。这非常神奇——睡眠时你正在清理大脑中的垃圾。

And when you go to sleep, you basically create these spaces around the vasculature so that all the waste that's built up in the cerebral spinal fluid can flow out along the vasculature and get cleared from the brain. Now there's a whole process by which it goes out and then from the brain, and then it travels in different ducts and different pathways. It even can travel along your cranial nerves out of your brainstem and out, but it eventually all joins up in the blood supply, just like the rest of the lymphatic flow. So this is incredible. While you sleep, you clear out the garbage from your brain.

虽然我不喜欢称之为垃圾，因为这是健康细胞活动的自然副产品。但有趣的是人们曾认为大脑中没有淋巴系统，或者说他们找不到。直到内德高德医生发现了它。简单说下背景：她并非首个发现者。最早发现者名叫帕特里夏·格雷迪——这段科学轶事很重要。

Although I don't really like calling it garbage because it's the natural byproduct of healthy cellular function, but I find it so interesting that people didn't think that there was a lymphatic system in the brain, or at least they couldn't find it. But Doctor. Neddigard found it, and I'll just briefly tell you, she wasn't the first one to find it. The first person to find it, this is just kind of brief science anecdote here, but it's pretty important to hear. The first person to find it was a woman by the name of Patricia Grady.

当时她在马里兰大学做实验时发现大脑存在类似淋巴系统的结构。她注射的染色剂在血管周围流动并进入大脑表面——这与2012年的发现本质相同，但时间早得多。她向同事和学术会议报告后，有两个著名科学团队（恕不提名）试图用不同实验模型复现她的发现。

She was at the University of Maryland and she was doing some experiments and she discovered that the brain has something kind of like a lymphatic system. Okay, she was doing some injections of this dye, which gets circulated. She knows some of this dye was making it along the perivascular areas and now into the surface of the brain and so on. Basically the same observation that was made in 2012, but much earlier. And she talked to her colleagues about it and she talked about it at meetings and other groups in particular, I won't mention names, two very large famous scientific groups tried to replicate her work, but in a different experimental model.

他们尝试在夜间成像观察染料从大脑流出的过程却失败了。原因并非能力不足，而是实验设计疏漏：他们在头骨开孔成像时未用镜片等工具维持颅内压，导致压力失衡使淋巴液完全无法流动——这正是他们未能观测到的关键原因。

And they tried to image the movement of dye out of the brain at night and they did not observe it. But the reason they didn't observe it was not because they were bad scientists, but they made a mistake they weren't aware of, which is they created a little hole in the skull in order to image the movement of the dye in the brain. And they didn't close that hole in the skull with a lens or something else to keep the pressure in. So all the pressure was gone, so the lymph couldn't move along at all. They didn't observe it.

他们因此断言该系统不存在。由于这些团队更具权威性，学界采信了他们的结论而非她的发现。后来格雷迪转投其他领域，所幸进入美国国立卫生研究院资助了大量重要研究，包括内德高德医生最终证实大脑淋巴系统存在的关键工作。

They concluded it wasn't there. And everyone believed them, not her, because they were the more famous larger groups. She moved off to a different field. Fortunately, she ended up at the National Institutes of Health, funded a lot of great work, including the later work that Doctor. Nedergard used to discover that there is in fact a lymphatic system in the brain.

所以应当公正归功。这也提醒我们：不能因某人未观测到就否定现象存在。回到淋巴系统——如何促进夜间大脑废物清除？这对减少脑雾、用更少睡眠获得清醒认知至关重要。研究发现睡眠姿势很关键：所有哺乳动物都会低头入睡。比如我的斗牛犬科斯特洛因头骨厚重，总把下巴贴地睡觉。

So give credit where credit's due, and also remember just because somebody observes something and somebody else doesn't does not mean that it doesn't exist. Going back to the lymphatic system, how can you encourage better clearance of waste product from your brain at night, which is something you absolutely want to do if you want to have less brain fog and wake up from sleep, perhaps even less sleep than you think you need feeling fresh and cognitively focused, etcetera. Well, it turns out there've been a number of studies looking at sleeping position. Every animal, or at least every mammal puts its head down to sleep. Okay, my bulldog Costello, because he had a big thick skull, he used to put his chin down and he'd sleep basically with his chin along the floor.

我曾见长颈鹿低头睡觉的图片（可能因侧卧困难）。动物睡姿各异，但哺乳类都会在睡眠时低头。那么对人类而言，哪种睡姿最有利于促进淋巴引流呢？

I saw a picture of giraffes. I don't know if they all sleep like this, will actually put their head down and sleep perhaps because lying on their side is tough. Some animals sleep on their side, some animals sleep on their back. Humans of course can sleep in any of those different configurations, but all mammals make some attempt to put their head down in sleep. Okay, so what sleeping position is best for humans to encourage lymphatic drainage?

事实证明，最佳睡姿是侧卧。虽然这方面系统研究不多，但若比较仰卧、俯卧和侧卧对淋巴引流效率的影响，侧卧无疑是最佳选择。甚至有人——虽然我们没参与睡眠研究——会佩戴类似腰包的装置，把腰包放在臀部位置（虽然现在人们都把腰包挂前面，严格来说不算腰包了）。总之发挥你的想象力吧。

And it turns out the answer is to sleep on your side. Okay, there haven't been a ton of systematic studies of this, but if you were to compare sleeping on your back, sleeping on your stomach, or sleeping on your side, as it relates to the efficiency of lymphatic drainage, you would say that sleeping on your side is best. So much so that there are even people, like we're not in sleep studies that are putting on and what equates to like a fanny pack and putting the fanny in the fanny position. I know everyone carries the fanny pack upfront, so it's not really a fanny pack. I don't know, use your imagination what it should be called.

有研究让受试者将腰包背在身后，这样夜间就不容易仰卧，强迫自己侧睡——左右侧似乎没区别。如果你想尝试，完全可以。我平时习惯仰卧，偶尔侧卧，会摆出所谓'匍匐士兵姿势'：一臂弯曲一臂伸展，膝盖微曲像要够墙似的。但最近我确实在刻意练习侧卧，这是制作本期内容时阅读关于脑膜淋巴清除的论文后受到的启发。我打算更坚持这个习惯，因为我想试着减少些睡眠时间——虽然我很享受八小时睡眠。

But in any case, there are studies where people are taking the fanny pack, putting it behind them so that they can't roll onto their back, at least not easily in sleep at night, forcing them to sleep on their side, either right or left side does not seem to matter. So if you wanna experiment with this, you can, I'm a back sleeper, sometimes a side sleeper, what they call, I think it's like crawling soldier stance where I find myself, if I wake up with one arm bent and one extended, got like reaching out for the wall or something like that, one knee bent. But I actually have been making some effort to sleep on my side as a reflection of what I learned in the preparation for this episode and the papers that I read about glymphatic clearance. And I'm going to make more of an effort to do that because I personally would like to get by with a little less sleep. I love getting eight hours.

我通常睡六到七小时，状态还不错。但逐年发现同样睡六七小时，醒来时的迷糊感比从前更明显。其他生活习惯都没大变，唯一变化的是：年龄。

I generally get somewhere between six and seven. I feel pretty good, but I've noticed with each successive year that I wake up a little bit foggier from that six or seven hours of sleep than I did previously. And I haven't changed anything else dramatically. What is changing? My age.

年龄增长会改变什么？大脑正常活动释放的炎症分子会增加，形成恶性循环：同样的脑力消耗，却因代谢废物增多引发更强炎症反应。因此加强废物清除对大脑健康至关重要。大量研究表明：无论是通过干扰睡眠还是破坏水通道蛋白-4功能来阻碍淋巴清除，都会导致β淀粉样斑块堆积（与阿尔茨海默症相关），同时白介素、TNF-α等炎症分子积累会增加微中风风险。

What changes with age? The amount of inflammatory molecules that you release in the brain as a consequence of its normal levels of activity. And this has a detrimental feedback loop, right? Same level of mental attention, same level of mental demand, more inflammatory response because of more waste product created. More clearance of that waste product therefore is a good thing for brain health so much so that there are really nice studies showing that A, if you impair lymphatic clearance by disrupting sleep or use some other method to impair lymphatic clearance like disrupt the aquaporin-four channel, that you get more buildup of things like amyloid plaques, things associated with dementia, like diseases like Alzheimer's, but also more buildup of inflammatory molecules like interleukins and TNF alpha generally, which make the brain more susceptible to micro strokes.

这些微观变化很可能就是所谓'脑雾'的成因。所以我强烈建议大家尽量侧卧——无论你睡眠时长是否充足，都应优化睡眠环境来促进淋巴清除。已知会抑制淋巴清除的因素包括：睡前饮酒（减少REM睡眠）、太晚进行剧烈运动。而适度的有氧运动（只要不过晚）能促进夜间淋巴清除。保持凉爽睡眠环境也有助于睡眠质量，从而间接促进淋巴循环。

And at a very low level are probably what's relating to this thing that we call brain fog. So I really would encourage everyone to try and emphasize side sleeping if you can, if you are sleeping your normal ration, or even if you're not getting your normal ration of sleep to really try and optimize your sleep environment a bit in order to improve lymphatic clearance. A couple of things that we know reduce lymphatic clearance are alcohol intake in the day and night before, which reduces REM sleep, which reduces lymphatic clearance. We know that exercise actually can have a beneficial effect on lymphatic clearance provided it's not too late in the day, not too much caffeine or anything with that exercise to impair your sleep, but cardiovascular exercise in particular can improve lymphatic clearance later that night. We know that keeping your sleep environment cool, which optimizes sleep, all the things that promote sleep will promote lymphatic clearance.

特别推荐两个方法：侧卧时用枕头将脚垫高5-10度促进下肢淋巴回流；选择不过于平坦的枕头避免头部过度后仰——淋巴系统本就时刻对抗重力，至少别让头部低于身体。可以考虑让头部略微上仰。

But there are a couple of things in particular sleeping on your side, as well as perhaps elevating your feet a bit, maybe five to 10 degrees, just putting a pillow underneath your feet to get a little bit of elevation in the feet for more lymphatic clearance in the legs. And some people have even hypothesized that sleeping on your side with a pillow that isn't super flat, your head at least isn't tilted down. Remember the lymphatic system fights gravity all the time. So you don't want your head falling back at the very least. And maybe instead of sleeping flat or having your head falling back, you have your head slightly tilted up.

这些方法实施起来都很简单，几乎零成本。但所有关于睡眠干扰、淋巴清除、代谢废物及其对认知功能与大脑长寿影响的研究都指向同一结论：夜间大脑废物清除依赖于优质睡眠，同时需要让淋巴系统处于最佳解剖位置（双关语 intended）以获得最大清除效率。

Usually a pillow will accomplish that. So all of these things are very simple to implement. They're essentially zero cost to implement, but all the studies of disrupting sleep and looking at lymphatic clearance and waste products and the downstream effects on cognition and brain longevity all point in the same direction. You need the waste cleared out of your brain at night, which means getting great sleep. And you also need the lymphatic system to be positioned literally pun intended for you to get the maximal amount of lymphatic clearance while you sleep.

关于大多数人关心的美容效果，我认为没人愿意醒来时眼睛和脸都浮肿。睡觉时稍微抬高头部也能有所帮助。我咨询过两位皮肤科医生，他们确认许多人早晨担心的眼部浮肿问题，感觉需要用冰块敷眼下。有些人甚至卖这种眼贴。有趣的是，皮肤科医生告诉我这些眼贴可能有效的原因在于它们施加了轻柔压力，促进淋巴液从该区域排出。

And as it relates to the cosmetic effects that I think most people want, I don't think anyone wants to wake up with puffy eyes and puffy face, sleeping with your head a little bit elevated will also assist there. Okay? I talked to two dermatologists who confirm that, that a lot of the puffiness that people are concerned about with their eyes in the morning, and they feel like they need to ice underneath their eyes. Some people even sell these patches that go on the eyes. It's kind of interesting those patches, by the way, the dermatologist I spoke to said the reason those patches probably work is they just provide some gentle pressure to encourage the lymph out of that area.

可能就这么简单，用手指也能轻松做到，但可以理解为什么这些贴纸会有帮助。现在很多产品还添加了肽、胶原蛋白等成分作为商业噱头，但其实不一定需要。还有面部淋巴按摩和筋膜按摩的业务。必须说，有些人仅通过特定顺序和位置对颈部施加轻微压力，前后的对比效果就非常惊人。我们之前讨论过为什么颈部和锁骨区域对淋巴系统和筋膜如此重要。

Maybe as simple as that, something you probably could accomplish with your fingers just as easily, but it makes sense why those stickers would probably help. A lot of them are aligned with other things these days, peptides and collagen and things to make them more attractive as a commercial product, but you don't necessarily need those. And there is this business of lymphatic massage and fascial massage for the face. And there I have to say, there are some very, very striking examples of before and afters of people who do just a little bit of pressure based and very specific, meaning in the proper order and in the proper locations for the neck. We already talked about why the neck and clavicle region is so important under the jaw, the face for the lymphatic system and for the fascia, which as we talked about earlier is intimately related to those lymphatic vessels.

特别是面部淋巴管——那些支配眼睑周围的淋巴毛细血管非常细微，极易受压闭合。因此，面部不同部位所需的压力程度及正确操作顺序确实至关重要。人们通过正确筋膜淋巴按摩后，从眼窝凹陷、眉毛下垂到面容焕发、颧骨提升的变化堪称惊人。这方面公认的专家Anastasia Beauty Fascia（声明无利益关系）提供了相关教程。

And especially in the face of the lymphatic vessels, that is the lymphatic capillaries that innervate the eyelids around the eyes, those are going to be tiny, tiny, tiny, and very easy to impinge, to pinch shut. So the degree of pressure that one requires at different locations in the face and the proper order to do all that is indeed very important. And the before and afters of people's, let's just call it what it is, youthfulness and kind of levels of alertness appearance, the height of the natural kind of resting place for the eyebrows, opposed to sunken eyes and sunken eyebrows, open eyes, and even what appears to be like the cheekbones, those can undergo very traumatic shifts with proper fascial and lymphatic massage. And those approaches are out there. So one person who's considered one of the best experts in this area and who has tutorials about this, how you can use fascial and lymph drainage and massage for the face in order to make it look more youthful is somebody, by the way, I have no financial relationship to is Anastasia Beauty Fascia.

这是Instagram账号，其他社交平台可能也有。我会在节目注释中放链接。她展示的非手术、非药物、非肉毒的治疗前后对比令人震撼——两周、三十天、六十天的变化确实惊人。

It's an account on Instagram. I believe there are also accounts on other social media channels. Put a link to it in the show note captions. The before and afters that she shows there of the people who apply these methods, which are nonsurgical, nondrug, non Botox methods, she makes it very clear that's the case, are absolutely striking. I mean, you see some before and afters after two weeks, thirty days, sixty days that are like absolutely striking, really.

你会疑惑这怎么可能？但了解淋巴系统工作原理后就会明白：当淋巴液淤积、组织间隙积液无法被清除时，通过正确方向的浅表轻触促进头颈部引流，并结合筋膜相关的深层淋巴管按摩，这些效果完全合理。但操作顺序至关重要——并非随便揉眼下或额头就能见效。

And you go, how could that possibly be? Well, when you learn how the lymphatic system works, when you understand about how lymph can pool, how fluid can accumulate in the interstitial space, if it's not getting cleared by the lymphatic system, and when you understand the both superficial vessels and deeper vessels of the lymphatic system are related to light touch at the surface in the proper directions and the drainage out of the head and neck, as well as accessing the deeper lymphatic vessels that are associated with the fascia, it all makes perfect sense. There's absolutely no reason why those sorts of results couldn't be accomplished, but the order of operations for something like that is very important. It's not the case that one can just rub under the eyes and rub a bit on the forehead or hold up the eyebrows. If it were, of course, everyone would be doing it.

很高兴有Anastasia Beauty Fascia这样的人提供系统方法。重申无利益关联，但这些方法确实显示出合理效果。现在插播赞助商Function的广告：去年我成为会员，因其提供100多项全面体检项目。

So it's nice that there are people such as Anastasia Beauty Fascia who are providing the methods for people to do that. So if you're interested in those methods, again, I have no financial relationship to them whatsoever, but makes sense why they could, should, and indeed appear to work. I'd like to take a quick break and acknowledge one of our sponsors Function. Last year, I became a Function member after searching for the most comprehensive approach to lab testing. Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health.

检测涵盖心脏健康、激素水平、免疫功能、营养指标等。近期新增了双酚A和PFAS等有毒物质检测。Function不仅检测100多项关键生理心理指标，还由顶尖专家分析结果。比如我首次检测就发现血汞超标，他们不仅诊断出问题，还指导我通过减少金枪鱼摄入等方式降低汞含量。

This snapshot offers you with insights on your heart health, hormone health, immune functioning, nutrient levels, and much more. They've also recently added tests for toxins such as BPA exposure from harmful plastics and tests for PFAS or forever chemicals. Function not only provides testing of over a 100 biomarkers key to your physical and mental health, but it also analyzes these results and provides insights from top doctors who are expert in the relevant areas. For example, in one of my first tests with function, I learned that I had elevated levels of mercury in my blood. Function not only helped me detect that, but offered insights into how best to reduce my mercury levels, which included limiting my tuna consumption.

我一直在大量食用金枪鱼，同时努力多吃绿叶蔬菜，并补充NAC和乙酰半胱氨酸，这两种物质都能支持谷胱甘肽的生成和解毒功能。通过第二次功能测试，我可以说这种方法确实有效。全面的血液检测至关重要。你的心理和生理健康有许多方面只能通过血液检测发现。问题是血液检测一直非常昂贵且复杂。

I'd been eating a lot of tuna while also making an effort to eat more leafy greens and supplementing with NAC and acetylcysteine, both of which can support glutathione production and detoxification. And I should say by taking a second function test, that approach worked. Comprehensive blood testing is vitally important. There's so many things related to your mental and physical health that can only be detected in a blood test. The problem is blood testing has always been very expensive and complicated.

相比之下，Function的简洁性和价格水平让我印象深刻，非常亲民。因此，我决定加入他们的科学顾问委员会，并很高兴他们赞助了这个播客。如果你想尝试Function，可以访问functionhealth.com/huberman。Function目前有超过25万人的等候名单，但他们为Huberman播客听众提供早期访问权限。再次提醒，访问functionhealth.com/huberman即可获得Function的早期体验资格。

In contrast, I've been super impressed by Function simplicity and at the level of cost, it is very affordable. As a consequence, I decided to join their scientific advisory board and I'm thrilled that they're sponsoring the podcast. If you'd like to try Function, you can go to functionhealth.com/huberman. Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman podcast listeners. Again, that's functionhealth.com/huberman to get early access to function.

关于淋巴系统与外貌的关系，不仅是面部浮肿，还包括肿胀问题。我们讨论过水分滞留、水肿，通常我们都不希望这种情况发生，对吧？大多数人都不希望水分滞留。其实通过充分补水就能消除很多水分滞留现象。你知道，你会排尿更多，从而平衡体内液体和盐分的含量。

The other thing about the lymphatic system and appearance, not just puffiness of the face, but swelling. And we talk about water retention, edema, and we generally don't want that, right? Most people don't want water retention. You can clear a lot of water retention simply by hydrating well. You know, you're going to urinate more, you're going to balance the amount of fluid and salt appropriately.

我曾做过一整期节目讨论这个问题，谈到肾功能、醛固酮等等。但关键是，很多液体之所以积聚在组织间隙，是因为淋巴流动不足——准确说是淋巴流动速率不足。充分补水绝对能促进淋巴流动和引流。

I've done an entire episode about this. You talk about kidney function, aldosterone, etcetera. But the point is this, a lot of fluid accumulation occurs in the interstitial space because the lymphatic flow is not sufficient. The rate of the lymphatic flow is not sufficient, should say. Hydration will definitely support lymphatic flow and drainage.

明白吗？这就是你必须确保饮水充足的主要原因之一。保持适当的血容量非常重要，你的淋巴流动也会因此改善。喝多少水才算足够？我们在之前的节目里讨论过。

Okay? This is one of the major reasons why you need to make sure you're drinking enough water. It's very important to maintain proper blood volume and your lymphatic flow will be improved. How much is enough water? We've talked about it in previous episodes.

如果你在运动或大量出汗，可以使用高尔平公式计算。我会把具体公式放在节目注释里供技术型听众参考。对大多数人来说，最好的做法是：起床后喝16到32盎司水。除了你日常饮用的其他液体——比如我喝马黛茶，你可能喝咖啡，有时我两者都喝（特别需要提神时）——但一定要喝够水。

If you're exercising or sweating a lot, you can use the Galpin equation. I'll put that in the show note captions if you really wanna get technical. For most people, the best thing to do is the following. When you wake up, drink 16 to 32 ounces of water. In addition to whatever other fluids you happen to be drinking, yerba mate if you're me, coffee perhaps if you're you, or both for me on some days if I really need to get caffeinated, but also drink enough water.

然后确保每隔一两个小时喝8到16盎司水。看起来可能很多。是的，你可能要多跑几趟洗手间，但这样做能确保你的血容量、钠平衡以及淋巴系统都处于最佳运作状态——前提是你也做到了我们讨论过的其他促进淋巴流动的事项。现在你应该意识到，你和很多人已经在做的许多事情，很可能部分是通过淋巴系统在起作用。好吧，我想我们都知道应该好好补水。

And then just make sure that every hour or two, you drink eight to 16 ounces of water. It might seem like a lot. Yes, you might take a few extra trips to the restroom, but by doing that, you can ensure that your blood volume, your sodium balance, as well as your lymphatic system are operating about as well as they could be, as long as you're doing all the other things that we talked about to encourage your lymphatic system to be flowing along. So by now, you're probably realizing that a lot of the things that you and other people are already doing are probably helping you in part through the lymphatic system. Okay, I think we all know that we should hydrate well.

我刚又给你一个充分补水的理由，因为它对淋巴系统有重要影响。大多数人都知道我们应该每周进行心血管锻炼和抗阻训练，对吧？有些人可能侧重其中一种，也有人两者兼顾。抗阻训练能增强肌肉、骨骼和肌腱，以抵消随着年龄增长而出现的体力、速度和肌肉流失。

I just gave you another reason why you should hydrate well because of its effects on the lymphatic system. Most everybody knows that we should be doing cardiovascular exercise and resistance exercise every week, okay? For some people it'll be a bit more of one versus the other. Some people are doing an equal amount of both. You do resistance training to strengthen your muscles, your bones, your tendons, to offset loss of power, speed, and muscle that occurs as you age.

对许多人来说，心血管运动还有塑形效果，当然更重要的是改善心血管系统和心脏功能。多数人认为做有氧运动是为了增强心脏功能——比如通过强化（有时略微增大）心脏来提高每搏输出量。但大多数人可能没意识到，运动（尤其是有氧运动）的许多积极作用其实源于它能促进'淋巴管新生'，即生长出支配心脏的新淋巴管，清除心肌细胞产生的废物。记住，你的心肌细胞始终在活动，不断产生大量废物，消耗大量氧气和营养，这些都需要被清除。

Also for the aesthetic reasons for many people, cardiovascular exercise, also for aesthetic reasons, but also of course to improve the functioning of your cardiovascular system, your heart, right? Most people believe that you do cardio to improve your heart function. You increase stroke volume in your heart, for instance, how much blood you can beat out to your body by strengthening and in some cases, enlarging your heart a bit. What most people probably don't realize is that many of the positive effects of exercise in particular cardiovascular exercise occur because cardiovascular exercise promotes what's called lymphoneogenesis, the growth of new lymphatic vessels that innervate the heart, remove waste products from the cells of the heart. Remember your heart cells are active all the time, generating tons of waste, also consuming tons of oxygen and nutrients, and that needs to be cleared out.

随着年龄增长，心脏清除废物的效率会降低。有氧运动实际上能增加淋巴管数量，促进毒素从心脏排出，这极大支持了心肌细胞功能。而且整个系统是循环的——淋巴系统会回流到静脉供血系统，血液获得氧气后又回到心脏。要知道心脏本身也需要血液供应和氧气。

And as we age, our heart gets less efficient at clearing out that waste. Cardiovascular exercise increases literally the number of lymphatic vessels that allow the drainage of those toxins away from the heart, which greatly supports the cells of the heart, but also because this whole thing is a loop. If you remember the lymphatic system feeds back to the venous blood supply, then blood gets oxygen and it goes back to the heart. The heart of course has supplied its own blood system, right? The heart also needs oxygen and blood supply.

所以我们才有冠状动脉，对吧？专门为心脏供血的血管。增加淋巴管数量能增强心脏淋巴引流，让整个系统运转更高效。事实上有多篇论文证实这点，我会把链接放在节目注释里。现在先读下论文标题：

That's why we have so called coronary arteries, right? The arteries that serve the heart itself. So by increasing the amount of lymphatic vessels, you can increase the amount of lymphatic drainage from the heart and the whole system functions much better. In fact, there are several papers and I'll link to these in the show note captions. I'll just read you the titles of these.

结论一目了然。一篇是《淋巴管新生促进运动诱导的生理性心脏生长》——心脏的实际生长正是由运动诱发的新生心脏淋巴管实现的。这非常酷。另外不得不提醒大家，即使保持健康，所有人的心脏都会随年龄增长而衰退。

They make obvious what the conclusions are. One is lympho neogenesis contributes to exercise induced physiological cardiac growth. The actual growth of the heart is enabled by the development of these new lymph vessels to the heart that are induced by exercise. So that's really cool. And in addition, I hate to break it to you, but for all of us, your heart gets less healthy as you age, even if you stay very healthy as you age.

部分原因是心脏内废物积累引发的炎症。引用另一篇论文标题（链接同样在注释里）：《运动诱导的心脏淋巴系统重构缓解衰老心脏的炎症》。这不是新增淋巴管，而是重构现有淋巴管的分支延伸，使其覆盖新区域来清除细胞废物。这与淋巴水肿完全相反——后者因引流不足导致废物积液，引发局部炎症使组织病变，甚至扩散到其他组织，后果严重。

In part that's due to inflammation from the buildup of waste products within the heart. There are other reasons for this too, but is now been demonstrated in here, I'm quoting the title of this paper. Again, I'll a link to it in the show note captions, exercise induced cardiac lymphatic remodeling mitigates inflammation in the aging heart. So this isn't the addition of new lymphatic vessels, this is remodeling the branching and extension of existing lymphatic vessels into areas that they weren't before so they can pull waste from the cells in those area. So the exact opposite of lymphedema, where there's not enough drainage and there's buildup of waste products and fluid, and you end up with a bunch of issues there of local inflammation that makes that tissue sick and then eventually can spread to other tissues, it's quite serious.

而运动的效果恰恰相反：通过有氧运动获得更多淋巴管延伸和新淋巴管，从而增强心脏废物清除能力，显著改善功能。这篇论文的结论就是：这能极大抵消衰老心脏的炎症反应。重申一下，这不是要强迫你做额外的事。

This is the exact opposite of that. You're getting more entry of the lymphatic vessels. You're getting new lymphatic vessels from cardiovascular exercise. And as a consequence, more clearance of waste product from the heart and the heart can function better so much so that at least the conclusion of this paper was that it significantly contributes to the offset of inflammation of the aging heart. So again, this isn't pushing you to necessarily do something you're not doing already.

如果你正在进行有氧运动，请继续保持。你也应该进行抗阻训练，我们所有人都应该。但如果你不做有氧运动只做力量训练——我认识不少这样的人，他们觉得心率上来了偶尔骑骑车也不会太疲劳，最大摄氧量还不错之类——是的，抗阻训练确实有其独特益处，可能对淋巴系统也有积极影响。但如今有大量数据表明，规律的有氧运动能通过促进淋巴新生和现有淋巴管向心脏新区域延伸（或阻止其萎缩），显著改善心脏功能。所以我强烈建议已坚持有氧运动的人继续保持，尚未开始的人尽快行动。

If you're doing your cardio, keep up your cardio. You should also be resistance training, we all should. But if you're not doing cardiovascular exercise and you're just lifting, I know a number of people that do that, they think, well, my heart rate gets up and I can hop on the bike every once in a while and I don't get too fatigued, my VO two max is decent and this sort of thing. Yeah, well, resistance training has its own set of benefits and it probably can positively impact the lymphatic system as well, but there's just now, oh, so much data supporting the fact that regular cardiovascular exercise can really improve heart function by improving lymphoneogenesis and the growth and extension of existing lymphatic vessels into areas of the heart that they weren't before, or that they were slowly receding from. So I really encourage you to keep up that cardiovascular exercise if you're already doing it, and if you're not to start.

如果保持心脏健康还不够有吸引力——这里我要再次引用研究：'有氧运动通过淋巴系统促进β淀粉样蛋白清除'。虽然这是阿尔茨海默病小鼠模型中的发现，但正如我常说的，运动改善睡眠，睡眠改善淋巴清除功能，从而清除脑内毒素，延缓老年痴呆和脑雾等症状。更重要的是，运动能直接增加睡眠时脑部血管周围空间的淋巴清除量。越来越多的证据表明，我们不仅要保证充足睡眠，更要坚持运动——不仅为改善睡眠，更为促进大脑淋巴清除功能。在我看来，这正是有规律的有氧运动提升脑功能的主要原因。

And if keeping your heart healthy is not incentive enough, turns out that here I quote again, Aerobic exercise improves clearance of amyloid beta by the lymphatic system. And this is in a mouse model of Alzheimer's disease, but this is just one example of many, many examples whereby, as I've talked about before, exercise improves sleep, sleep improves lymphatic clearance, which clears away toxins in the brain, which can offset age related dementia and a bunch of other negative effects like brain fog. But in addition to that, exercise has direct effects in increasing the amount of lymphatic clearance that's occurring in those perivascular spaces of the brain while you sleep. So more and more evidence that we should, yes, get enough sleep, but we should also exercise not just because it improves our sleep, but because it can improve lymphatic clearance from the brain. And this is probably the major reason in my opinion, why cardiovascular exercise done regularly improves brain function.

我知道人们热衷讨论BDNF（脑源性神经营养因子）。我曾深入研究过BDNF，对脑生长因子非常了解。高强度间歇训练等导致肌肉灼烧感、乳酸堆积的运动确实能刺激更多BDNF分泌——这非常有趣。

I know people love to talk about BDNF, brain derived neurotrophic factor. I've worked on brain derived neurotrophic factor. I know a lot about brain growth factors. I think it's super interesting. And indeed, I think that high intensity interval training, anything where you experience a burn, a lactate accumulation in the muscles, yes, can stimulate more BDNF.

大量证据表明其效果显著。但细读文献会发现，规律有氧运动对脑功能（工作记忆、陈述性记忆、专注力等）的积极影响，主要源于睡眠时高效的类淋巴系统清除作用，以及清醒时更强的废物清除能力。所以我们又回到主题：运动、运动、运动，睡眠、睡眠、睡眠。关于这些你或许已在践行（若没有就该开始）的事项，我还想简要补充两点。首先——不谈光线就不算Huberman实验室播客了。

And I think there's oh so much evidence that that's great. But I think when you look at the literature carefully, most of the positive effects of regular cardiovascular exercise on brain function, working memory, declarative memory, focus ability, and a number of other things occur because you're getting excellent glymphatic clearance during sleep, and you're getting just more clearance of waste products even in wakefulness. So here we are again, exercise, exercise, exercise, sleep, sleep, sleep. And to really hit on this theme of things that you may already be doing, and if you're not, you probably should, I wanna just briefly mention one or two other things. First of all, this wouldn't be a Huberman Lab Podcast episode if we didn't talk about light.

这次不是老生常谈的'用晨光调节昼夜节律和提升皮质醇'（说过太多次了你们该知道怎么做），而是要探讨特定长波光线对淋巴健康的支持。不同波长的光作用各异：短波如紫外线/蓝光/绿光，长波如红光/近红外/红外光（红外光不可见，蝮蛇能看见而你不行）。

And no, I'm not going to tell you to get morning sunlight in your eyes to set your circadian rhythm and boost your morning cortisol because I've said that many times before, and you should already be doing that. And if you're not, you should do it. However, there is a place for light in particular long wavelength light in supporting lymphatic health. So perhaps you know, perhaps you don't, light has many different wavelengths, short wavelengths tend to be things like UV, blue light, green light, longer wavelength light is red light, near infrared and infrared light. You can't see infrared light, pit vipers can, you can't.

所有波长的光都来自太阳。日出日落时分，你能看到更多橙/红/粉等长波光。只要阳光穿透云层，你感受到的温暖就是不可见但可感知的红外光。

However, long wavelength light and short wavelength light and everything in between does come from the sun. When the sun is low in the sky, such as near sunrise and around sunset, you see more of the long wavelength light in the form of oranges, reds, pinks, and so forth. And anytime the sun is out, you can feel the warmth of the sun, especially when there's not too much overcast clouds in the way. And that warmth from the sun, that's infrared light, okay? The light you can't see, but feels warm, that's infrared light.

红光即红光，近红外介于之间。来自太阳或红光设备（通常混合发射620-1000纳米的长波光）的这些波长能穿透皮肤深层，既影响表皮也作用于皮下组织。其改善细胞线粒体功能的机制，是促进健康的主要途径之一。

The red light of course is red light, near infrared is somewhere in between. Turns out that the long wavelengths of light that come from the sun or that come from so called red light devices, which most commonly are not just red light, but they're red light near infrared and infrared, what we refer to as somewhere between about six twenty and maybe a thousand nanometers, so that's long wavelengths. By comparison, short wavelengths would be down in the 300s and 400s and 500s, but the long wavelength light of say six twenty nanometers all the way out to, usually it's about eight fifty nanometers that comes from a red light device, near infrared light device, infrared light device, that can penetrate deep into the skin. So it has effects on the skin, it has effects deep to the skin, and there are a lot of different ways that it can affect our health. But one of the main ways is that it improves the mitochondrial function of cells.

目前有大量数据显示，来自红光设备甚至阳光的红光照射可以改善皮肤伤口愈合、减轻痤疮症状并减少炎症。还有数据表明，长波长光照射可以减轻淋巴水肿，比如正在接受乳腺癌治疗的患者，或者单纯为减轻炎症的非癌症或严重淋巴水肿患者，如果面部或其他组织出现肿胀，长波长光也能有所帮助。这些效果很大程度上是通过改善该区域的血液流动以及线粒体功能实现的。因为长波长光能直接影响皮肤本身及深层组织。虽然我之前解释过其机制，但简而言之，这些光子能作用于线粒体电子，用通俗的话说就是'给线粒体充电'，从而产生更多ATP和细胞能量等。

Now there's a lot of data out there now showing that red light exposure from a red light device and even from the sun can improve wound healing in the skin, reduce symptoms of acne and can reduce inflammation. There are now also data showing that long wavelength light exposure can reduce lymphedema in conditions like people who are being treated for breast cancer or can simply reduce inflammation for people that are not suffering from cancer or full blown lymphedema, but have some puffiness of the face or some other tissue that's experiencing swelling, long wavelength light can help. And that much of that effect is by way of improvements of blood flow to that area, as well as improvements in mitochondrial function. And that's because the long wavelength light can actually have impact on the skin itself and deep to the skin. And I've talked about the mechanism before, but to make a long story short, the long wavelength light, those photons can actually impact the electrons on mitochondria and for lack of a better way to put it, charge the mitochondria, which leads to more ATP, more cellular energy and so forth.

有趣的是，越来越多数据表明皮肤接受长波长光照射能通过改善淋巴系统功能来减轻炎症、改善肤质、减少痤疮等。其作用机制与改善皮肤细胞和血液循环系统（如毛细血管等）相同。因此当我们听说红光设备、近红外设备、红外桑拿或早晚低角度阳光对皮肤有益时，这种益处不仅直接作用于皮肤细胞，还作用于输送血液的血管细胞和清除废物的淋巴管。关键点是：无论是设备还是低角度阳光，长波长光都能减轻皮肤炎症并改善外观。

What's interesting is that there are now more and more data showing that long wavelength light exposure to the skin can reduce inflammation, improve skin appearance, reduce acne, etcetera, in part by improving the function of the lymphatic system. And it does that apparently through the same mechanism that it does to improve skin cells and the circulatory system for blood, meaning the capillaries and blood vessels and so forth. So when we hear that red light devices, near infrared light devices and infrared saunas and getting some low solar angle sunlight on our skin, either near sunrise and perhaps also in the evening at sunset or in the late afternoon is beneficial for our skin. It appears that that benefit for the skin is direct to the skin cells, also to the vascular cells that are delivering blood and also to the lymphatic vessels that are removing waste from the general area. So the point is that long wavelength light exposure, either from a device or from low solar angle sunlight can reduce inflammation in your skin and can improve appearance.

这种效果部分是通过淋巴系统实现的。具体操作上，建议每天早晨进行10-30分钟的阳光浴，并在紫外线指数不高时（如下午或傍晚）让皮肤接受长波长光照射。若纠结选择设备还是阳光，请注意阳光始终含紫外线——正午紫外线最强，日出日落时较弱。

And in part that effect is occurring through the lymphatic system. And in terms of protocols, the typical kind of ten to thirty minutes of morning sunlight viewing, as well as getting some long wavelength light on your skin at a time where the UV index isn't too high. So maybe in the late afternoon or evening can be very beneficial. If you're trying to decide whether or not to get long wavelength light exposure for sake of appearance and lymphatic clearance from a device or from the sun, just keep in mind that the sun always includes some UV in it, right? UV exposure is going to be highest in the middle of the day, less when the sun is low in the sky, near sunrise and near sunset.

纯长波长光设备（发射红光和红外光）不含紫外线，能纯粹为淋巴系统和皮肤局部系统带来益处。经过这番淋巴系统探索（对多数人可能是首次深入了解），我必须再次强调：这个与全身每个器官组织紧密关联的系统堪称奇迹。

A long wavelength light device that delivers red light near infrared and infrared light of course has no UV in it. So you're just purely getting the benefits of the long wavelength light for your lymphatic system and the other systems that are local to the skin. Okay, so we've taken quite the tour through the lymphatic system, and I'm guessing for most of you, this is the first time that you've explored or heard about the lymphatic system in-depth. And I just want to underscore again, what an incredible system it is. It's intimately related to every organ and tissue in our entire body.

它对清除组织废物和免疫监视至关重要。希望你现在能充分认识到淋巴系统这个非被动系统的重要性——尽管它没有泵压机制，需要我们主动采取措施促进淋巴液流动以支持其关键功能。

And it's crucial for the removal of waste from those tissues and it's crucial for immune surveillance. So if nothing else, I hope that you can now thoroughly appreciate this incredible system that is the lymphatic system. It's not just a passive system. And yet, as you recall, it does not have a pump. So you need to do things to help move that lymphatic fluid along to support all its critical roles.

制作本期节目时，我个人震惊于淋巴系统的多重重要功能，惊讶于其中许多作用竟是近十五年来才被充分认知的——比如它在大脑及脑体动态关系中扮演的核心角色。这个系统令我惊叹，希望你也同样感到震撼。

In researching this episode, I personally was just blown away by how many important roles the lymphatic system plays. And I was surprised that I hadn't heard about a lot of these important roles before. And I think in large part that's because it's only recently in the last decade and a half or so that we've really come to appreciate just how critical the lymphatic system is for instance, in the brain and the relationship between brain and body dynamics and the circulatory system that make it central to everything. So I'm amazed by it. I hope you're amazed by it.

希望你真正采取行动支持淋巴系统，因为它极其重要。若从本播客获益，请订阅我们的YouTube频道（零成本支持方式），同时在Spotify和Apple点击关注按钮，并可留下五星好评。

And I hope you will indeed take action to support your lymphatic system because it's super important. If you're learning from and or enjoying this podcast, please subscribe to our YouTube channel. That's a terrific zero cost way to support us. In addition, please follow the podcast by clicking the follow button on both Spotify and Apple. And on both Spotify and Apple, you can leave us up to a five star review.

现在您可以在Spotify和Apple上给我们留言。也请关注本期节目开头和中间提到的赞助商，这是支持本播客的最佳方式。如果您有任何问题，或对播客内容、嘉宾、话题有建议希望我考虑纳入Huberman Lab播客，请通过YouTube评论区留言。我会阅读所有评论。

And you can now leave us comments at both Spotify and Apple. Please also check out the sponsors mentioned at the beginning and throughout today's episode. That's the best way to support this podcast. If you have questions for me or comments about the podcasts or guests or topics that you'd like me to consider for the Huberman Lab Podcast, please put those in the comments section on YouTube. I do read all the comments.

可能还有听众不知道，我即将出版一本新书——这是我人生中的第一本著作，书名为《人体使用手册》。这本书凝聚了我超过五年的心血，基于三十多年的研究和实践经验，涵盖了从睡眠、运动到压力管理，以及与专注力和动力相关的各种实用方案。

For those of you that haven't heard, I have a new book coming out. It's my very first book. It's entitled An Operating Manual for the Human Body. This is a book that I've been working on for more than five years and based on more than thirty years of research and experience. And it covers protocols for everything from sleep to exercise, to stress control protocols related to focus and motivation.

当然，书中所有方案都附有科学依据作为支撑。目前本书已在protocolsbook.com开放预售，网站上提供了多个购买渠道链接，您可以选择最方便的平台进行预订。再次强调，书名是《人体使用手册》。

And of course I provide the scientific substantiation for the protocols that are included. The book is now available by presale at protocolsbook.com. There you can find links to various vendors. You can pick the one that you like best. Again, the book is called An Operating Manual for the Human Body.

如果你还未在社交媒体上关注我，我在所有平台上的账号都是Huberman Lab，包括Instagram、X（推特）、Threads、Facebook和LinkedIn。在这些平台上，我会讨论科学及科学相关工具，部分内容与Huberman Lab播客有所重叠，但大部分是独立于播客的信息。重申一次，所有社交媒体平台上的账号都是Huberman Lab。若你尚未订阅我们的《神经网络通讯》，这是一份完全免费的月度简报，包含播客内容摘要，以及我们称为'协议'的1-3页PDF文件，涵盖从优化睡眠、提升多巴胺水平到刻意冷暴露等各种主题。

And if you're not already following me on social media, I am Huberman Lab on all social media platforms. So that's Instagram, X, Threads, Facebook, and LinkedIn. And on all those platforms, I discuss science and science related tools, some of which overlaps with the content of the Huberman Lab Podcast, but much of which is distinct from the information on the Huberman Lab Podcast. Again, it's Huberman Lab on all social media platforms. And if you haven't already subscribed to our Neural Network Newsletter, the Neural Network Newsletter is a zero cost monthly newsletter that includes podcast summaries, as well as what we call protocols in the form of one to three page PDFs that cover everything from how to optimize your sleep, how to optimize dopamine, deliberate cold exposure.

我们提供一套基础健身方案，涵盖心血管训练和抗阻训练。所有这些资源完全免费获取。你只需访问hubermanlab.com，点击右上角菜单栏，下拉至通讯栏目输入邮箱即可。我必须强调，我们绝不会与任何第三方共享你的邮箱信息。感谢大家收听今天关于淋巴系统的讨论，了解它维护健康的奇妙机制，以及你能为支持淋巴系统健康采取的措施。

We have a foundational fitness protocol that covers cardiovascular training and resistance training. All of that is available completely zero cost. You simply go to hubermanlab.com, to the menu tab in the top right corner, scroll down to newsletter and enter your email. And I should emphasize that we do not share your email with anybody. Thank you for tuning in for today's discussion about the lymphatic system and all the incredible ways that it supports your health and the things that you can do to support your lymphatic system.

最后但同样重要的是，感谢你们对科学的热情与关注。

And last but certainly not least, thank you for your interest in science.