10種方法有效提高你的記憶

06-03

　　As long as there"s a scrap of paper to be written on, anything can be remembered. But why rely on writing everything down when there are easy, natural, and sometimes strange ways to improve your memory? These ten practical tips on improving your memory will definitely stimulate your brain.

　　好記性不如爛筆頭，但是為什麼明明有簡單、自然、有時候有些奇怪的方法能提高記憶力的時候還要用寫的方法呢？以下就有這十種能刺激你的大腦幫你提高記憶力的方法。

　　1. Play brain games

　　玩益智遊戲

　　By the time you"re an adult, you probably have a routine carved out. Get up, go to work, come home, be with family. These habits work because you"ve done them over and over, and they use the same neural pathways in your brain. Shaking up this routine can stimulate your brain so it keeps developing. Find brain teasers, or do sudoku and crossword puzzles in the paper. There are an influx of websites and game cartridges that will help you use your brain in different ways.Taking a new way home from work, visiting different places over the weekend, and reading different types of books will also activate lesser-used areas of the brain. Anything that"s new, fun, and challenging will stimulate your brain.

　　成年之後你可能有一些固定的生活習慣。起床、上班、回家、和家人待在一起。有這樣的一些習慣是因為你已經重複了很多次，在你的大腦中已經形成了固定的思維模式。改變這些習慣可以刺激大腦，改善記憶力。看一些腦筋急轉彎、做做數獨，填字遊戲。使用一些網站或是遊戲都可以讓你用不同的思維方式思考。重新找一條回家的路，周末的時候去一些不一樣的地方，閱讀一些類型不一樣的書籍也能激活大腦中那些平常較少使用的區域。不管你做什麼，只要是與之前有些不一樣的、有趣的、對你來說有一定挑戰性的都能刺激你的大腦。

　　2. Eat brain foods.

　　吃益智的食物

　　Food is fuel for the body, and also fuels the brain! Eating a well-balanced diet will not only improve your memory?it can reduce your risk of dementia in old age. Eat plenty of omega-3s, which can be found in a variety of fish. If you don"t like seafood, try eating more walnuts, spinach, broccoli, and kidney beans. Eat more fruits and vegetables; they"re packed with antioxidants that protect brain cells from damage.

　　食物是身體的養分，同樣也是大腦的能量來源。飲食均衡不僅能改善記憶力還能降低患老年痴呆的風險。多吃魚類的脂肪酸，要是你不喜歡吃海鮮，可以試試核桃，菠菜，花椰菜，芸豆，還要多吃水果和蔬菜，這些食物都含有大量的抗氧化劑，可以保護腦細胞。

　　3. Exercise.

　　鍛煉

　　Exercising keeps your body in shape, but it also keeps your brain healthy. Losing weight not only restores your body to how it used to look, it also improves your memory function. Walking six to nine miles a week, helps preserve your memories.

　　鍛煉不僅可以塑形還能保持大腦的健康，鍛煉減肥不僅能讓你重拾好身材還能改善你的記憶力。每周步行6-9公里可以讓你的記憶力不減退。

　　4. Get enough sleep.

　　保證充足的睡眠

　　It"s common sense that you need a certain amount of sleep to function every day, but did you know that sleep improves memory? It"s because your brain stays so busy, even while you"re asleep! The brain works on memories, even reorganizing them.

　　幾乎所有人都知道每天要保證足夠的睡眠，但是你知不知道睡眠還能改善記憶力呢？這是因為你的大腦一直都在運轉，你在睡覺的時候也沒有停下來。睡覺的時候大腦就在儲存記憶、甚至是重組記憶。

　　5. Chew gum.

　　嚼口香糖

　　A study showed that chewing gum helped individuals stay more focused on a task. They also had improved short-term memory compared with those who didn"t chew gum. Just make sure your chewing doesn"t turn into annoying chomping?that might disrupt others" concentration!

　　研究證明咀嚼口香糖的時候某些人也能將注意力集中在他的工作中。比起那些不嚼口香糖的人，這樣也有助於提高短期記憶力。但是記住咀嚼口香糖的時候不要干擾到別人。

　　6. Manage stress levels.

　　調整好壓力

　　Stress makes you feel strung out and hectic, but it also negatively impacts your brain. Over time, chronic stress kills brain cells, the section of the brain that forms new memories and stores old ones.

　　壓力會讓你精神恍惚、疲憊不堪，同時也會給你的大腦帶來負面影響。多次以後長期的壓力就會殺死腦細胞，大腦里的一塊區域就會形成新的記憶、儲存舊的記憶。

　　7. Have a healthy iron level.

　　維持身體里鐵含量的正常水平

　　Iron deficiency can have adverse effects on brain function, including attention and memory issues. Studies have shown that people who have low iron levels and took memory tests took longer to finish these tests, as well as scored significantly lower than people with normal iron levels. Thankfully, taking an iron supplement easily reverses these negative points. In that same study, people who took supplements scored at a normal level just a couple of months later.

　　缺鐵會影響大腦功能，包括注意力和記憶力的問題。研究表明鐵元素含量低的人、參加記憶力測試所需時間長的人，他們體內鐵元素的含量明顯低於正常人。值得慶幸的是，補充鐵很容易改善這一點。研究也表明補充鐵以後，幾個月內就能恢復正常水平。

　　8. Clench your right fist.

　　握緊拳頭

　　Sounds crazy simple, right? … Or just crazy. But a study was done showing that individuals who clenched their right fists while learning new material, then clenched their left fist when recalling that material, remembered more than groups who didn"t clench their fists at all.

　　很簡單、很奇怪吧？但是一項研究表明：一些人在學習新事物的時候緊握拳頭、回憶所學東西的時候也握緊拳頭，記住的東西比那些沒有握緊拳頭的人要多。

　　9. Learn to focus.

　　專註

　　Multitasking has always been hailed as a good thing, a trait that makes people more productive. But it"s not. Multitasking actually distracts your brain. Trying to juggle too many tasks at once prevents you from focusing on, and completing, one thing.

　　一次性干很多件事似乎是件好事，是工作效率高的一種表現。但事實上不是這樣的，事情多會分散大腦的注意力，一次性應對很多件事會讓你注意力沒法集中在一件事情上。

　　10. Sip red wine.

　　喝點紅酒

　　Last but certainly not least! Red wine is rich in resveratrol, which boosts blood flow in the brain and reduces risk of Alzheimer"s disease. Be sure you drink in moderation, since alcohol can kill brain cells. Doctors recommend one glass a day for women, and two for men. If you want to stay away from alcohol completely, resveratrol is also found in cranberry juice, grape juice, peanuts, and fresh grapes and berries.

　　最後，紅酒里富含白藜蘆醇,可以增加大腦的血流量，降低患上阿爾茨海默氏症的風險。但是一定要喝得適量，因為酒精也會殺死腦細胞。醫生的建議是：女人一天可以喝一杯，男人一天可以喝兩杯。要是你不想喝酒，酸果蔓汁、葡萄汁、花生和新鮮的葡萄和漿果里也有白藜蘆醇。