摘要：大家好，欢迎来到这堂英语课，我将向你们介绍四件你们今天可以从头开始做的事情，以提高你们的英语学习水平。

Well, hello and welcome to this English lesson where I'm going to tell you about four things that you can start doing today to improve your English learning.

大家好，欢迎来到这堂英语课，我将向你们介绍四件你们今天可以从头开始做的事情，以提高你们的英语学习水平。

And you might be a little bit surprised at what these four things are.

您可能会对这四件事是什么感到有些惊讶。

These won't be the typical things that people recommend that you can do to improve your English learning.

这些并不是人们推荐的可以提高英语学习水平的典型方法。

Are you interested, are you curious now as to what I'm going to talk about?

您感兴趣吗？您现在好奇我要讲的内容吗？

Well, here we go.

好吧，我们开始吧。

Number one, go for a walk.

第一，出去散步。

I know you thought I was going to say write vocabulary down on cue cards or watch videos five times in a row, but no, go for a walk or any other form of exercise actually.

我知道你以为我会说把词汇写在提示卡上或连续看五遍视频，但不，实际上，去散步或任何其他形式的锻炼。

Walking and exercise has been proven to increase your ability to think clearly.

事实证明，散步和锻炼可以提高你的清晰思考能力。

It's been proven that it's just good for your ability to remember things and to solve problems.

事实证明，它有利于提高你的记忆能力和解决问题的能力。

And learning a language is all about that.

学习一门语言就是为了这个目的。

So, Number one, go for a walk or engage in any other kind of physical activity.

因此，第一，去散步或进行任何其他类型的体育活动。

If you want your brain to work better, you have to get your body in shape.

如果你希望你的大脑更好地工作，你就必须让你的身体保持健康。

I'm actually out for a walk right now.

我现在确实出去散步了。

It's a little colder than I expected, but I think that it's good for my brain.

比我想象的要冷一点，但我认为这对我的大脑有好处。

The cold and the... the blood flow, the increased blood flow and everything that I'm experiencing, I think will help me think better.

寒冷和……血液流动，血流量增加以及我所经历的一切，我认为会帮助我更好地思考。

So, number one, go for a walk or do some other kind of physical activity.

因此，第一，去散步或做一些其他的体育活动。

Number two, get a good night's sleep.

第二，睡个好觉。

Sleep is this important thing that helps our brains process the things we experienced the day before.

睡眠是非常重要的，它可以帮助我们的大脑处理前一天经历的事情。

So if you've spent the day doing a variety of things and learning some English, sleep is actually a good way to help you remember the things that you have learned.

因此，如果您花了一天时间做各种各样的事情并学习一些英语，那么睡眠实际上是帮助您记住所学内容的好方法。

We're not 100% sure what happens when we're sleeping, but we do know... Whoa.

我们不能 100% 确定我们睡觉时会发生什么，但我们确实知道...哇。

That person probably could have used a bit more sleep.

那个人可能需要多睡一会儿。

Their tires spun when they took off.

他们起飞时轮胎旋转。

What was I saying?

我刚才说什么了？

We don't fully understand what sleep does, but we know that sleep is incredibly important for healing our bodies and for processing and storing the information that we learned the day before.

我们并不完全了解睡眠的作用，但我们知道睡眠对于治愈我们的身体以及处理和存储我们前一天了解到的信息非常重要。

So, number two, the second thing you should do is try to get a good night's sleep or even try to get a nap in here or there.

因此，第二点，你应该做的第二件事就是尽量睡个好觉，或者试着小睡一会儿。

I do that.

我就是这么做的。

I think that helps quite a bit.

我认为这有很大帮助。

Sometimes when I have something difficult to do, if I have time, I'll have a little nap beforehand, and then I can just think clearer and do a better job when I do that task.

有时当我有一件困难的事情要做时，如果有时间，我会事先小睡一会儿，然后我就能思考得更清楚，在完成任务时做得更好。

So, number two, get a good night's sleep.

所以，第二点，睡个好觉。

Number three, eat healthy food.

第三，吃健康食品。

We, again, do not fully understand the relationship between eating healthy and how that affects the brain.

我们仍然没有完全理解健康饮食与健康饮食对大脑的影响之间的关系。

But we do know this.

但我们确实知道这一点。

When you eat healthy, when you have plenty of vegetables and fruit and you eat the food you are supposed to eat, somehow it makes your brain work better.

当你吃得健康，吃足够的蔬菜和水果并吃你应该吃的食物时，你的大脑就会更好地工作。

It might have something to do with all of your gut biome.

这可能与您的整个肠道生物群有关。

There's a pretty high end term for you.

这对你来说是一个非常高端的术语。

But somehow the food we eat affects how well our brain works.

但不知何故，我们吃的食物会影响我们大脑的运作。

If you don't believe me, think about this.

不信的话你想想看。

When you eat badly, it can sometimes make you tired and just want to do nothing all day.

当你饮食不好时，有时你会感到疲倦，并且只想一整天什么都不想做。

Or you can't think clearly because you ate seven cookies.

或者你因为吃了七块饼干而无法清晰地思考。

I've done that before.

我以前也做过那事。

So when you eat badly, you've probably noticed it affects your brain.

因此，当你吃得不好时，你可能已经注意到它会影响你的大脑。

So try to eat healthy.

因此，尽量健康饮食。

Look for five to seven vegetables a day, maybe one or two pieces of fruit.

每天吃五到七种蔬菜，或者一两份水果。

I don't know all the details for what you should do to eat healthy, but I do know, number three, eat healthy and your brain will work better.

我不知道如何才能吃得健康，但我知道，第三点，吃得健康，你的大脑就会更好地运转。

And learning English will work better as well.

学习英语也会更有效。

Number four, take a break.

第四，休息一下。

Sometimes you spend too much time learning English.

有时你花太多时间学习英语。

Do you think that's even possible?

你认为这可能吗？

You should take a break every once in a while.

你应该时不时地休息一下。

I like to look at it this way.

我喜欢以这种方式看待它。

If you work hard learning English four, five, six days a week, maybe you should take a day off.

如果您每周四、五、六天努力学习英语，也许您应该休息一天。

It might just be a good idea to not study English for a day.

一天不学英语也许是一个好主意。

It gives your brain a little bit of a break, and maybe it even allows you again to process the things that you have learned on the previous days.

它可以让你的大脑稍微休息一下，甚至可能让你再次处理前几天学到的东西。

So I wouldn't say take a break every other day.

所以我不会说每隔一天休息一次。

I would say think about your week.

我想说的是思考一下你的一周。

Think about what works for you.

想想什么对你有用。

Maybe study English Monday through Friday, take a break on Saturday and Sunday and start again on Monday.

也许周一到周五学习英语，周六和周日休息，周一重新开始。

Or do six days, take a break and start again.

或者练习六天，休息一下，然后重新开始。

Taking breaks, it's just a good thing.

休息一下，这是一件好事。

You can do other things that day.

那天您可以做其他事情。

You can do something physical that day, and then maybe your brain will work better the next day when you start learning English again.

那天你可以做一些体力活，然后也许第二天当你重新开始学习英语时你的大脑就会运转得更好。

So number four, take a break.

因此第四，休息一下。

Sometimes during my live streams, people will ask what makes you happy?

有时候我直播的时候，别人会问你什么事让你开心？

And it's kind of funny, but the things that I recommended in this video to help you become better at learning English are also the things that make me happy.

这有点搞笑，但是我在这个视频中推荐的可以帮助你更好地学习英语的东西也是让我高兴的事情。

I'm the happiest on a day where I have gone for a walk, where I have eaten healthy food, and where I have gotten a good night's sleep the night before.

当我出去散步、吃健康食品并且前一天晚上睡个好觉时，我是最快乐的一天。

For some reason, when I do those things, three things, I just feel better.

出于某种原因，当我做这三件事时，我感觉好多了。

I'm in a more positive mood.

我的情绪更加积极了。

I'm friendlier to the people around me, and I'm sure that it has the same reasons as to why it makes you better at learning English.

我对周围的人更加友善，我相信这与它让你更好地学习英语的原因相同。

When you get a good night's sleep, when you eat healthy, when you go for a walk and get some exercise, it just makes you a healthier, happier person and just able to do a lot of stuff better.

当你睡个好觉、吃得健康、出去散步和锻炼时，你就会变得更健康、更快乐，并且能够更好地做很多事情。

So anyways, I guess that's four things and a little reflection.

所以无论如何，我想这就是四件事和一点反思。

I hope that helped you a little bit this week.

我希望这对你本周有一点帮助。

Hopefully you can think about how to get better sleep, how to eat better food, how to find some time to do some exercise, and hopefully all those things will improve your English learning.

希望你能思考如何睡得更好，如何吃得更好，如何找时间锻炼，希望所有这些事情都能提高你的英语学习水平。

Thanks for watching.

感谢观看。

I'm Bob the Canadian.

我是加拿大人鲍勃。

Remember, if you aren't a subscriber, please click that red subscribe button.

请记住，如果您不是订阅者，请单击红色的订阅按钮。

Give me a thumbs up if this video helped you learn a bit more English.

如果这段视频帮助您学到更多英语，请给我点赞。

And if you have some time, there's always more English lessons to watch.

如果您有时间，还有更多英语课程可供观看。

Bye.

再见。

来源：英语东