如何保持記憶的」體型」

記憶衰退是因為腦細胞死亡嗎？神經心理學家David Weeks教授說NO！他認為和年齡相關的記憶問題主要是由注意力降低或者動機減弱引起的，罪魁禍首可能是焦慮和壓力。但是心理-藥理學教授Sandra File則補充說：衰老會導致腦細胞氧氣量減少，所以記憶需要和肌肉一樣得到鍛煉。和身體一樣，記憶也需要SPA，在這裡Psytopic給你介紹幾款日常的大腦食品和容易操作的記憶健美操。-psytopic.com

專家說：當我們步入中年的時候，50%的人的記憶力會有所削弱。由於衰老，我們回憶的能力必然開始下降。

在一個記憶測試中，受測者被要求連續五次大聲朗讀一張含有75個單詞的辭彙表，結果18歲年齡段的平均得分為54，45到47歲以及65歲年齡段的人則只有37分。

記憶衰退是因為腦細胞死亡嗎

「這不是因為腦細胞的死亡」，皇家愛丁堡醫院臨床諮詢神經心理學家David Weeks教授說。「40歲以後，我們每天的細胞死亡率確實增快到10,000個/天，但是和年齡相關的記憶問題主要是由注意力降低或者動機減弱引起的，而這通常是因為焦慮或壓力。」

倫敦國王學院心理-藥理學教授Sandra File，同意壓力會影響記憶，「但是」，她說：「在我們衰老的同時，我們的循環系統會逐漸減慢，這意味著到達我們腦細胞的氧氣量會減少。另外，我們的腦部發育速度也沒有以前快。」

她繼續說：「記憶就像身體其他肌肉一樣，它需要被經常使用來保持最佳水平。有句老話富含真理：要麼用它，要麼失去它。」

和File教授一樣，Weeks教授也認為常規鍛煉是保持記憶敏捷的關鍵。

根據美國北卡羅來納州美國杜克大學醫療中心的調查顯示：每周至少三次，每次半小時的鍛煉將使你的記憶處於靈敏狀態。鍛煉會促進血液循環，增大腦部供血量。

大腦的食物

有人認為富含營養的飲食能顯著提高注意力和記憶力，最近的研究顯示補充你的飲食也可以幫助增強記憶力。

一個令人振奮的消息，由File教授率領的新研究顯示，異黃酮，一種在黃豆食品中發現的天然植物雌激素，可能作用於人類大腦的雌激素接收器——海馬區，這是記憶的關鍵部位。

新近一項研究，在18到34歲年齡段的人中進行，結果顯示持續富含黃豆的飲食，在10周後就能提高記憶力和智力彈性（一種適應新情境的能力）。

更年期的婦女服用黃豆異黃酮膠囊也能起到相同的效果。黃豆異黃酮的最好來源，莫過於我們經常食用的豆腐，大豆（黃豆）和豆漿了。

富含抗氧化維生素A，C和E的食物，也是對大腦健康和記憶特別有益的。他們能幫助身體，包含大腦，清掃掉那些可能引起細胞病變的不法分子。富含這些維生素的常見食物以有色蔬果為主：比如香蕉，紅辣椒，菠菜和橙子。

多吃含油脂肪的魚類也是個不錯的選擇，他們富含歐米加3脂肪酸和葉酸，這些都是大腦和神經系統順利運作的重要保證。比較好的食物來源有：沙丁魚，鮭魚，鯡魚和鯖魚。

保持」體型」（保持記憶敏捷）

很多研究顯示，當我們年齡增長的時候，刺激是保持好記憶的關鍵。經常參加多種不同活動的人擁有更好的回憶能力。

Weeks教授說，良好記憶力的秘訣是「積極性」和「多樣性」。你的大腦越活躍，你的記憶也越有活力；你的大腦被利用的方式越多，你的回憶也越輕鬆。

總之，保持主動積極總比被動好：不管你是積極主動地集中注意於事情上，還是讓他們從你身邊溜走。試試下面這些練習會幫助你提高心智：

1. 每天做思維練習：猜謎，搜詞或小測驗。如果你不知道答案，回去查一查，然後試著第二天記住他們。

2. 當你做財務計算的時候，扔掉計算機——用你的腦袋把他們算出來。

3. 嘗試一些新活動——園藝，編織，或其他任何需要大腦，眼睛和手協調的活動。

4. 購物前列張購物清單，然後記住他們，才去商店。

5. 參加一些延伸大腦的活動，比如象棋，橋牌或其他能擴展你智力思考的活動。

6. 盡你所能地長時間工作，經常和朋友聯繫，參加一些社會團體。研究顯示一些保持社會聯繫的人，特別是在工作當中，他們在記憶和注意力測試中有顯著地出色表現。

英文原文閱讀：《Keeping your memory sharp》

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By the time we reach middle age around 50 per cent of us have impaired memory, say the experts. As we age our powers of recall certainly start to decline

When asked to memorise a list of 75 words read out five times, the average 18-year-old scores 54, the 45-year-old 47 and the 65-year old just 37.Brain cells

「This is not because brain cells die,」 says Dr David Weeks, consultant clinical neuro-psychologist at The Royal Edinburgh Hospital.

「We do lose brain cells at a rate of up to 10,000 per day after about the age of 40, but the majority of memory problems associated with age are caused by poor concentration or motivation or by anxiety and stress.」

Sandra File, professor of psycho-pharmacology at King』s College, London, agrees that stress can affect memory, but, she says, 「As we grow older our circulation tends to slow down which means less oxygen reaching our brain cells. We also don』t stretch our brains as much as we used to.

「The memory is like any other muscle. It needs to be used to function at optimum levels. There is a lot of truth in the old adage: Use it or lose it,」 she explains.

Like Professor File, Dr Weeks believes regular exercise is key to keeping your memory in good shape.

Exercising for half an hour at least three times a week will help to keep you on the ball, according to research carried out at the Duke University Medical Centre in North Carolina.

Exercise gets the circulation going which also results in an improved blood flow to the brain.Food for thought

It is also thought that eating certain nutrients can significantly boost concentration, attention span and memory, and more recent research suggests supplementing your diet could also help boost memory skills.

Exciting new research headed up by Professor File shows that isoflavones, the natural plant oestrogens found in soya foods, might act on oestrogen receptors in the human brain, particularly those in the hippocampus, a crucial area for memory.

In a recent study carried out on 18- to 34-year-olds, a soya-rich diet improved memory and mental flexibility (the ability to adapt to new situations) after just 10 weeks.

Menopausal women given soya isoflavones in capsule form benefited similarly. Good sources of soya include tofu, soya beans and soya milk.

Foods rich in the antioxidant vitamins A, C and E are particularly good for brain health and memory.

They help to mop up free radicals, rogue molecules which can cause extensive cell damage in the body, including the brain. Good sources include richly coloured vegetables such as bananas, red peppers, spinach and oranges.

It』s also a good idea to eat plenty of oily fish which is rich in omega-3 fatty acids as well as folic acid - all of which are vital for the smooth functioning of the brain and nervous system. Good sources include sardines, salmon, herring and mackerel.

Ginkgo biloba, a herbal extract made from the leaves of a Chinese plant known as the 『tree of memory』 is the best researched memory-boosting supplement.

Several clinical studies carried out at the University of Surrey show that it enhances all types of cerebral insufficiency, especially verbal memory impairment. It works by improving circulation which, in its turn, increases blood flow, carrying more nutrients and oxygen to the brain.Stay sharp

Many studies show that the stimulation is the key to good memory as we age. People who take part in lots of different types of activities have better powers of recall.

The secret to good memory is activity and diversity, says Dr Weeks. The more active your brain is, the better your memory is likely to be, and the more different ways you use your mind, the easier you』ll find remembering.

It』s all to do with being active rather than passive: whether you actively concentrate and focus on things or whether you just let them wash over you. Try the following exercises to sharpen up your mental faculties:

* Do a mental exercise every day - crossword, word search or quiz. If you don』t know an answer, look it up then try to remember it the next day.

* When doing your finances, ditch the calculator - use your brain to work them out.

* Take up new activities - gardening, knitting, anything active involving brain, eye and hand co ordination.

* Make shopping lists then memorise them before going to the shops.

* Engage in activities that stretch your brain such as chess, bridge or anything that pushes you mentally that little bit further.

* Work for as long as you can, keep up with your friends and join local social groups. Studies have shown that those who maintain social contact, especially at work, fare significantly better in memory and concentration tests.

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Tags: 心理學動態, 記憶

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