音乐作为所在环境元素之一对身体健康的影响如何，你了解吗？（上）Listen to music to keep healthy
中英双语文章
Nowadays, music is readily available for our consumption. Yet, many of us do not understand (and capitalise on) the benefits of music. This article identifies and explains the benefits of music, how the type of music affects each benefit and discusses two important ways to capitalize on these benefits e.g. taking musical training classes and attending live concerts.
当今社会，我们轻易能够享受到音乐，但我们大多数人却不能理解音乐带来的益处。这篇文章将解释并证明音乐带来的益处，探讨不同音乐类型的不同益处和讨论将这些益处利益化的两种重要方法，例如参加音乐培训课和听现场演出。
Research findings into the physical and psychological benefits of music will be discussed. Physical benefits include dissociation from pain, increased dopamine, increased endurance/stamina (during exercise and workouts) and faster recovery times (following surgeries).
也会探讨对于音乐带来的生理和心理益处的研究结果。生理上的益处包括摆脱疼痛，增加多巴胺分泌，在运动和锻炼的提高耐力，以及加快手术后的恢复。
Psychological benefits include enhanced cognitive (i.e. attention memory, mindset formation, work productivity), social (i.e. creating more meaningful connections, feeling a sense of belonging) and language development (i.e. speech recognition and verbal memory).
心理上的益处包括增强认知能力（例如注意力，记忆力，智力和工作效率），社交能力（例如创造更有意义的连接，更有归属感）和语言发展能力（例如公众演讲和单词记忆）。
But before going into deeper knowledge, we will need to define a set of terms that shall be used throughout the article.
在开始讲之前，我们先定义一下在文章中常用的专业术语，到时方便大家理解~
Glossary
术语
Tempo
Speed of the song, measured in beats per minute (bpm).
音乐的速度，每分钟的拍数（bpm）。
音乐的速度可以分为多个类别，
但为了方便理解，在本文我们会分为慢速、中速和快速。
Slow
慢速
60-80 bpm
e.g. ballad, yoga and classical music
例如民谣，瑜伽乐和古典乐。
Example
参考曲目
The Fray - Look After You (78bpm)。
Moderate
中速
80-120 bpm
e.g. hip-hop, rap and pop
例如嘻哈，说唱和流行乐
Example
参考曲目
DJ Khaled - I’m The One (81bpm)
Drake - In My Feelings (91bpm)
High
快速
> 120 bpm
e.g. techno, pop and classic rock
例如泰克诺音乐，流行乐和古典摇滚
Example
参考曲目
Queen - Don’t Stop Me Now (156 bpm)
Lil Nas & Billy Ray Cyrus - Old Town Road (136bpm)
Rhythm
节奏
Example
参考曲目
Michael Jackson - Beat It
Have you ever noticed how you react to music?
你曾意识到听音乐时自己有何反应吗？
Do you nod, tap your fingers or even dance to the music?
你会跟随音乐点头，用手指打节奏或者跟随音乐起舞吗？
Research suggests that music and movement are so closely related that when we listen to music, it instinctively makes us (or want to) move.
研究表明音乐和身体的动作密切相关，所以当我们听音乐时，会不由自主地开始摇晃身体。
Ever wondered why gyms play music or why so many people listen to music while working out? It’s because listening to music distracts us from the physical pain (i.e. muscle aches, tiredness) and pushes us to work harder i.e. ‘I won’t stop running until the song is finished.’
你是否好奇过为什么健身房会播放音乐或者为什么很多人在锻炼时会听音乐？这是因为听音乐会让我们转移对身体疼痛的注意力（例如肌肉疼痛或者劳累），并且会促使我们更努力地运动，比如自己会想“我要坚持到这首歌结束”。
There is evidence to suggest that music may work as a natural pain killer because it releases opioid hormones in the brain, which essentially help relieve physical pain. This tricks our mind into believing we are using less physical strength than we actually are, thus increasing our endurance and stamina!
有证据表明音乐就像是自然的止痛药，因为它会在我们大脑中释放荷尔蒙，而这能有效地帮助减轻身体疼痛。这会让我们的大脑误以为我们用比实际更少的力量，因此这会增加我们的耐力和持久力。
There is evidence to show that listening to any type of music is related to increased physical performance. So whatever genre or song you prefer, play it and just dance!
证据表明听任何类型的音乐都有助于提高我们的肢体表现力。所以不管你喜欢哪种类型的歌曲，尽情去享受并随之舞动！
For example, Karageorghis and his team (2013) looked at the influence of music on swimmers. They compared swimmers’ motivation, attention and finish times when they either listened to motivational music, neutral music or swam in silence.
例如，Karageorghis 和他的团队在2013年观察了音乐对于游泳运动员的影响。他们对比了游泳运动员在听动力型音乐，平缓型音乐和不听音乐时的动力，注意力和完成时间。
A neutral song
When interviewed, swimmers reported experiencing greater focus, more positive emotions, performing better and being less aware of the physical pain (e.g. I didn’t notice any pain) when listening to music than swimming in silence. They also swam faster in both music conditions than the silence condition. This shows that listening to music is beneficial for repetitive and/or high-intensity exercises and should be used to promote greater performance.
当被采访时，运动员们表示听音乐时会更专注，更有积极向上的动力，会表现更好，并且会减少对于身体疼痛的关注（例如我没有注意到任何疼痛）。同时他们在这两种音乐情境下比没有音乐时游得更快。这表明听音乐对于重复性和高强度的运动是有益的，并且能提高运动表现。
Perhaps, music helps with mindset formation, shaping your mind to focus on something or someone. Some athletes use loud, high tempo musice.g. rap music, as a way of energizing themselves before big games. High tempo music is thought to be effective for tasks that involve repetitive and automatic movements i.e. swimming, running etc.
音乐对于智力发展也可能是有帮助的，帮助头脑专注于某件事或某个人。一些运动员会使用说唱类的高分贝，快节奏的音乐，这是他们在大赛前提神的一个方法。快节奏的音乐能够提高对于像游泳、跑步之类的重复性和机械性的运动的效率。
Take Michael Phelps for example, he is always seen wearing headphones right till he enters the pool. In an interview, he mentioned listening to HipHop as a way to train his mind into blocking out distractors from the environment (physical & social) and focus on the task in front of him. The fact that he has 23 gold medals seems enough proof of the power of music!
比如Michael Phelps，在进泳池之前总是被看到戴着耳机。在一次采访中，他提到听嘻哈音乐是训练他的大脑过滤外界干扰的一种方式，并且能够专注于当下的任务。他获得23块金牌的事实似乎就是对音乐力量的证明。
Physical benefits of music are not limited to athletics. In fact, music also helps deal with post-operative pain (pain that comes after you undergo asurgery). Nilsson, Unosson and Rawal (2005) asked patients to either listen to music (with headphones) before their operation (pre-operative music); after their operation (post-operative music) or stay in silence. They measured pain and also measured stress markers e.g. blood glucose levels and cortisol.
音乐对于生理的益处不仅局限于运动员。事实上，音乐对于术后疼痛也有帮助。Nilsson, Unosson 和Rawal 做了三组对比试验，分别是要求病人在手术前听音乐；病人在手术后听音乐及无音乐组。他们检测了病人的疼痛程度以及制造压力的血糖和皮质醇指数。发现听音乐的两组病人中，皮质醇有高达45%的下降（未听音乐组：16%）。
Patients in the two music groups were found to have a strong decrease of 45% in cortisol levels (silence group: 16% decrease). Patients in both music groups reported less pain, especially those in ‘post-operative music’ group who requested less painkillers than silence group. Nilsson (2008) reviewed 42 studies into the influence of music interventions on pre- and post-operative pain. She recommended that self-selected; slow, flowing music (with 60 to 80bpm) without lyrics should be used in clinical settings to help with pre and post-operative pain （listen to example below).
听音乐的两组病人都称疼痛减少，特别是术后听音乐组比未听音乐组使用得止痛药更少。Nilsson在2008年回顾了关于音乐介入对术前和术后疼痛的影响。她建议诊所选择舒缓的，流畅的没有歌词的音乐来帮助减轻术前和术后疼痛，如下案例。
如果这么多身体上的好处还不能说服你去听更多的音乐，那就欢迎你关注“天美的世界学院TMWA”公众号了解听音乐有多少心理上的好处吧。
文章将在下个周一推送。
学霸交流角
Were you aware of the influence that music can have on your health?
你之前是否意识到音乐对身体健康的影响呢？
Please write your answer in the comments section below and join the conversation!
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一起多交流学习和工作环境的那些事情。
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