Four ways to train your brain to cope with heavy travel

　　四種方法訓(xùn)練大腦適應(yīng)高強(qiáng)度旅行

　　Extensive, long-haul travel can wreak havoc with your ability to function – even for the privileged few who trot round the globe in comfort.

　　大量的長途飛行會(huì)令你身心功能紊亂——就算是舒舒服服坐頭等艙旅游各地的權(quán)貴人士也不例外。

　　In addition to the immediate impacts of jet lag: difficulties sleeping or staying awake; digestive issues; fatigue and irritability, Jamie M. Zeitzer, an associate professor at Stanford’s Center for Sleep Sciences and Medicine says there are also worrying longer-term consequences that depend on the frequency of your travel.

　　除了時(shí)差反應(yīng)這種短期影響外(難以入睡或保持清醒;消化不良;疲倦易怒)斯坦福睡眠科學(xué)和醫(yī)學(xué)中心(Stanford's Center for Sleep Sciences and Medicine)副教授表示，還有一些令人擔(dān)憂的長期后果，具體情況取決于你旅行的頻率。

　　These can include greater susceptibility to infection and increased risk to longer-term conditions such as Alzheimer's and cancer. “Not to be alarmist, as the impacts are small, but they do appear cumulative and with a lifetime of ignoring adequate sleep, the risks of these diseases are definitely greater,” he says.

　　例如，這可能會(huì)增加感染的風(fēng)險(xiǎn)，而且還會(huì)增加阿爾茨海默病和癌癥等長期疾病的患病風(fēng)險(xiǎn)。"我不是危言聳聽，雖然影響不大，但卻會(huì)累積起來，如果長期睡眠不足，這些疾病的風(fēng)險(xiǎn)肯定會(huì)增加。"他說。

　　One study from University of California, Berkeley, confirmed that acute disruption of circadian rhythms (body clocks) caused memory and learning problems and even long-term changes in brain structure.

　　加州大學(xué)伯克利分校(University of California, Berkeley)的一項(xiàng)研究證實(shí)，生物周期節(jié)律(生物鐘)受到嚴(yán)重破壞會(huì)引發(fā)記憶和學(xué)習(xí)問題，甚至長期改變大腦結(jié)構(gòu)。

　　The neurological consequences of heavy travel can remain “l(fā)ong after travellers have returned to their regular schedule,” according to neuroscientist, Tara Swart. Swart is also a senior lecturer at Massachusetts Institute of Technology (MIT) and the first ‘neuroscientist in residence’ at London’s luxury Corinthia Hotel, where she has developed a programme to help clients overcome the mental and physical stress of heavy travel.

　　神經(jīng)科學(xué)家表示，"當(dāng)旅行者恢復(fù)正常生活很長一段時(shí)間之后"，高強(qiáng)度的旅行產(chǎn)生的神經(jīng)后果仍會(huì)存在。斯瓦特還是麻省理工學(xué)院的高級(jí)講師，也是倫敦豪華酒店科林西亞的"駐店神經(jīng)學(xué)家"，她在那里開發(fā)了一個(gè)項(xiàng)目，幫助客戶克服繁重的旅程給身心帶來的壓力。

　　The good news is that experts say simply being aware of the impact and making small changes to your travel habits can help boost mental resilience – whether you’re a VIP or not.

　　好消息是，專家表示，只要意識(shí)到這種影響，并對(duì)旅行習(xí)慣做出一些細(xì)微的調(diào)整，就有助于提高心理承受力——無論你是不是VIP都沒有關(guān)系。

　　Get in the zone 適應(yīng)時(shí)區(qū)

　　With jet lag, when there are abrupt, large shifts in external time, our internal timing system uses environmental cues, like the presence or absence of daylight, to resynchronize to the new time zone at an average rate of one hour per day, according to UC Berkeley psychology professor Lance J. Kriegsfeld. So, if travelling from New York to Paris, it will take five days on average to synchronize to Paris time. “For frequent, long-distance travellers, their circadian systems are still trying to catch up when they are preparing to fly to the next destination,” he says.

　　加州大學(xué)伯克利分校心理學(xué)教授表示，當(dāng)外部時(shí)間突然發(fā)生劇烈變化時(shí)，就會(huì)出現(xiàn)時(shí)差反應(yīng)，這時(shí)候，我們內(nèi)部的計(jì)時(shí)系統(tǒng)就會(huì)利用周圍環(huán)境中的線索(例如是否存在日光)，以每天1小時(shí)的平均速度與新的時(shí)區(qū)重新同步。所以，如果從紐約到巴黎，平均需要5天才能適應(yīng)巴黎的時(shí)間。"對(duì)于經(jīng)常長途旅行的人來說，當(dāng)他們準(zhǔn)備飛往下一個(gè)目的地的時(shí)候，生物鐘仍在努力追趕。"他說。

　　So, in order to stay one step ahead anticipate the change to your natural rhythms by “adjusting your body clock in advance,” Swart advises. Reset your watch at the beginning of your journey to the time zone of your destination. Depending on whether you’re flying east or west, you’ll want to try and expose yourself to additional light in the morning or evening a few days before flying. (Going east? Expose yourself to morning light. Going west? Expose yourself to light in the evening before you go.)

　　所以，斯瓦特建議，想要通過"事先調(diào)整生物鐘"來提前一步調(diào)整自然節(jié)律，可以在旅程一開始的時(shí)候就把手表調(diào)整成目的地的時(shí)區(qū)。你可能需要在起飛前幾天讓自己在早晨或晚上多見見光。(往東飛?那就早晨多見光。往西飛?那就晚上多見光。)

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