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2020.3.4 Dopamine fasting (介紹 (身體不好使 (間接性斷食 (相關研究)), 頭腦不好使 (多巴胺斷食 (做法 ((…

- - - - 相關研究
  - - - 簡史
      - 為什麼是多巴胺
        
        認識多巴胺
        
        那麼，鑑於多巴胺在人腦重要功能中的重要作用，為什麼我們要戒除它呢？
        
        多巴胺禁食的思想是基於多巴胺與不健康的成癮行為有關的知識。
        The idea of dopamine fasting is based on the knowledge that dopamine is involved in unhealthy addictive behaviours.
        
        並非降低多巴胺濃度，而是短暫擺脫傳送過多訊息給大腦的習慣`。
        
        認知上的認識
        
        它在大腦周圍發送傳達與運動控制，記憶，喚醒和獎勵處理等功能相關的信號。
        It is sent around the brain conveying signals related to functions such as motor control, memory, arousal and reward processing.
        
        例子
        
        例如，多巴胺過少會導致帕金森氏病等疾病，涉及肌肉僵硬，震顫以及言語和步態改變。
        For example, too little dopamine can result in disorders like Parkinson’s Disease, involving symptoms of muscle rigidity, tremors and changes in speech and gait.
        
        2.
        
        多巴胺在大腦的獎勵系統中也很重要。
        Dopamine is also important in the reward system in the brain.
        
        它通過食物，性和毒品等主要獎勵而激活。
        It is activated by primary rewards like food, sex and drugs.
        
        但是相關機制未被了解，`多巴胺可能更多地是关于动机，为达成目标而付出努力并获得回报的意愿
        
        3.
        
        3.在神經科學，這種對報酬的期望和期待被稱為“想要”。
        This expectation and anticipation of rewards is called the “wanting” in neuroscience language.
        
        由於抑鬱症的主要症狀之一是“快感缺乏症”，即缺乏對正常有益的體驗的缺乏，興趣和愉悅，多巴胺調節不良也與這種疾病有關。
        As one of the main symptoms of depression is “anhedonia” – the lack of wanting, interest and pleasure in normally rewarding experiences – dysfunctional dopamine regulation has also been linked to this disorder.
        
        成癮之於多巴胺
        
        多巴胺支撐了匱乏。例如，吸毒者可能會說他們不再想要吸毒。
        
        例如，吸毒者可能會說他們不再想要吸毒。但當在某些存在與毒品有關的線索的地方時，大腦的匱乏的系統開始起作用，吸毒者被強烈的服用慾望所克服。
        
        As described, dopamine underpins wanting.
        
        For instance, a drug addict may say they no longer want to take drugs.
        But when in certain places where drug-related cues are present, the brain’s wanting system kicks in and addicts are overcome with strong urges to take the drug.
      - 做法
        
        考慮刪除刺激多巴胺神經元的提示-一種多巴胺禁食。
        In these instances, you may want to think about removing the cues that stimulate your dopamine neurons – a sort of dopamine fasting.
        
        -減少食物，性，酒精，社交媒體和技術等事物
        cutting back on things like food, sex, alcohol, social media and technology
        
        -暫時放棄諸如社交媒體，音樂，互聯網游戲甚至食物之類的“可吸引”活動。
        temporarily abstaining from “addictive” activities such as social media, music, internet gaming – even food.
        
        -有些人甚至迴避所有社交活動，甚至避免目光接觸。
        Some even go so far as avoiding all social activities, and even eye contact.
        
        生物工程師珍妮‧穆諾茲（Janey Munoz）憶述她與一位企業家的談話，這名企業家告訴她，「他正在進行多巴胺斷食，所以兩人不能交談太久，以免他攝取過量多巴胺」。