學(xué)習(xí)時如何增強記憶?
學(xué)習(xí)時如何增強記憶?
Most people have occasional memory loss, such as forgetting a new acquaintance's name or not remembering where their car keys have been. This is simply a sign that a person is too busy with work or has other issues of interest. On the other hand, an intermittent poor memory could be the problem you're having. There are many causes of memory loss such as genetics, age and other medical and health conditions affecting the brain. There are also some controllable risk factors for dementia, such as diet and lifestyle.
大多數(shù)人偶爾會失憶，比如忘記一個新認識的人的名字，或者不記得自己的車鑰匙放在哪里了。這只是一個人工作太忙或有其他興趣的事情的信號。另一方面，你的問題可能是間歇性的內(nèi)存不足。記憶喪失的原因有很多，如遺傳、年齡和其他影響大腦的醫(yī)療和健康狀況。還有一些可控制的癡呆癥風(fēng)險因素，如飲食和生活方式。
While not all causes of memory loss are preventable, some measures can help protect the brain against cognitive decline as you age.
雖然并非所有的失憶原因都是可以預(yù)防的，但一些措施可以幫助保護大腦防止隨著年齡的增長而出現(xiàn)認知能力下降。
Brain training
大腦訓(xùn)練
In a similar way to muscles, the brain needs regular use to stay healthy. Mental training is also essential for gray matter like other factors, and brain challenges can help it grow and expand, which can improve memory.
和肌肉一樣，大腦需要經(jīng)常使用才能保持健康。智力訓(xùn)練對灰質(zhì)和其他因素也很重要，大腦挑戰(zhàn)可以幫助它成長和擴展，從而提高記憶力。
One test showed that people who only needed 15 minutes of mental activity at least 5 days a week had improved brain function.
一項測試表明，每周至少5天只需進行15分鐘的腦力活動的人大腦功能得到了改善。
Get enough sleep
得到足夠的睡眠
Sleep is important for brain health in general. Disrupting the body's natural sleep cycle can lead to cognitive decline, as this disrupts the brain processes used to create memories.
總的來說，睡眠對大腦健康很重要。擾亂人體的自然睡眠周期會導(dǎo)致認知能力下降，因為這擾亂了大腦產(chǎn)生記憶的過程。
A sufficient sleep usually lasts about 7 hours 9 nights for an adult, helping the brain to create and store long-term memories.
對于成年人來說，充足的睡眠通常持續(xù)7個小時左右，這有助于大腦創(chuàng)造和儲存長期記憶。
Reduce stress
減輕壓力
You should avoid putting yourself too stressed during the exam season. Prolonged stress will cause the brain to shrink, leading to destruction of brain cells.
在考試期間你應(yīng)該避免讓自己壓力太大。長期的壓力會導(dǎo)致大腦萎縮，導(dǎo)致腦細胞的破壞。
Play thinking games
思維游戲
Playing mind games helps activate nerve tissue throughout the brain. These games increase your concentration and the ability to recall information you have previously received.
玩益智游戲有助于激活大腦的神經(jīng)組織。這些游戲可以提高你的注意力和回憶之前收到的信息的能力。
Vitamin D
維生素D
We get vitamin D mainly from sunlight. Vitamin D is closely related to the brain and memory. Many vitamins D can help improve memory and protect the brain from dementia.
我們主要從陽光中獲得維生素D。維生素D與大腦和記憶密切相關(guān)。許多維生素D可以幫助提高記憶力，防止大腦癡呆。
Meditation
冥想
Meditation can help your brain improve memory. Many studies show that meditation helps improve brain function, reduce the signs of brain degeneration and improve both working memory and long-term memory.
冥想可以幫助你的大腦提高記憶力。許多研究表明，冥想有助于改善大腦功能，減少大腦退化的跡象，改善工作記憶和長期記憶。
Researchers observed the brains of those who regularly practice meditation and those who did not.
研究人員觀察了經(jīng)常練習(xí)冥想和不練習(xí)的人的大腦。
Their results show that making meditation a habit can cause long-term changes in the brain, including increased brain flexibility, helping to maintain a healthy state.
他們的研究結(jié)果表明，讓冥想成為一種習(xí)慣可以對大腦產(chǎn)生長期的影響，包括增加大腦的靈活性，有助于保持健康的狀態(tài)。
Eat brain-healthy foods
吃健腦食物
Food provides energy to the brain, so that the brain can function effectively. Anti-inflammatory foods rich in protein and omega-3s will help boost brain function and memory.
食物為大腦提供能量，使大腦能有效運轉(zhuǎn)。富含蛋白質(zhì)和omega-3的抗炎食物有助于增強大腦功能和記憶力。
Do exercise
做運動
Exercise will help you stay awake while providing oxygen to the brain. Exercise helps promote cell growth in the parts of the brain that are responsible for remembering. You should do light exercises like walking, jogging or jumping rope.
鍛煉可以幫助你保持清醒，同時為大腦提供氧氣。鍛煉有助于促進大腦中負責(zé)記憶的部分的細胞生長。你應(yīng)該做一些輕微的運動，如散步、慢跑或跳繩。
Avoid high calorie diets
避免高熱量飲食
Along with cutting down on excess sugar, reducing overall calories can also help protect the brain.
除了減少多余的糖，減少總熱量也可以幫助保護大腦。
The researchers noted that a high-calorie diet can impair memory and lead to obesity. The effects on memory can be attributed to a high-calorie diet leading to inflammation of the important parts of the brain.
研究人員指出，高熱量飲食會損害記憶力，導(dǎo)致肥胖。對記憶的影響可以歸因于高熱量飲食導(dǎo)致大腦重要部位發(fā)炎。
A study from 2009 looked at whether limiting calories in humans could improve memory. Participants were women with an average age of 60.5 years who reduced their calorie intake by 30%. The results showed that they had a significant improvement in memory.
2009年的一項研究著眼于限制人體的卡路里攝入是否能提高記憶力。參與者是平均年齡為60.5歲的女性，她們的卡路里攝入量減少了30%。結(jié)果顯示，他們的記憶力有了顯著的提高。
