提高记忆力的方法【中英版】

　　保持充足的睡眠、学习难的新技巧以及积极参与社交活动都可以迅速提高记忆力。以下是小编给大家带来的关于提高记忆力的方法，供大家参考借鉴，希望对大家有帮助!

　　提高记忆力的方法

　　Sleep on it

　　保持充足的睡眠

　　Sleeping well helps reinforce episodic memories – those associated with time and place. There is also substantial evidence that REM sleep plays a vital role in the consolidation of memories relating to learning motor skills, such as learning to play a musical instrument or ride a bike. Having a full night’s sleep soon after gaining a new skill helps consolidate the processes involved so they can later be performed “on autopilot”.

　　保持充足的睡眠能增强与时间和地点有关的情景记忆。大量证据证明，快速眼动睡眠在在巩固记忆方面有着关键的作用，它能巩固学乐器或骑自行车等有关的动作技能方面的记忆力。当你在学习完新技巧后，美美的睡上一觉就能巩固各个环节的记忆，随后你你就能驾驭你的新技巧。

　　Chill out

　　放松

　　Stress affects memory in different ways depending on when the stressful event occurs. The rapid release of adrenaline as part of our “fight or flight” response can make us more attentive, but the slower release of cortisol disrupts memory-forming processes. A stressful event that occurs well before efforts to form memories can impair recall, whereas one shortly before or after the learning of new information can enhance it. And getting stressed out just before efforts to retrieve memories impairs our ability to do so. Yoga, meditation or other relaxation techniques may help.

　　在某些紧张的场合，压力能给记忆带来不同的影响。当你身体内的肾上腺素正在快速释放时，我们将用“战斗还是逃跑”的模式来进行回应，同时我们的注意力将会更加集中，但是皮质醇的缓慢释放过程将会打乱记忆形成的过程。当紧张事件在记忆形成过程中出现时将削弱记忆，但是当人们在之前或之后学习新的知识将改善记忆。当压力出现在我们找回回忆前时，它将削弱我们找回记忆的能力。瑜伽、冥想或其它的放松技巧都能够有效改善记忆力。

　　Continuing education

　　参加成人教育

　　Older people are often told to adopt a “use it or lose it” approach to maintaining cognitive function. In fact, when it comes to memory, research suggests that only certain types of mental activities help. In a 2013 study, US researchers found participants aged 60-90 who spent 15 hours a week for three months learning a complex skill, such as digital photography, saw significant improvements in episodic memory tests. This was not the case for those who did more familiar, less demanding, tasks such as crosswords.

　　年纪大一点的人通常会采用“使用或丢弃”的态度来维持自身的认知能力。研究指出，实际上只有某种形式的脑力活动能提高记忆。在2013年的一个研究中，美国研究人员发现，当60-90岁的受试者每周学习15个小时数字摄影等复杂技能后，他们的情景记忆测试的结果得到明显改善。这种情况在人们学习或填字游戏等熟悉度高和难度低的技能时则没有出现。

　　Believe to remember

　　相信自己拥有很好的记忆力

　　Positive thinking appears to boost memory performance – researchers at Harvard University found they could improve the performance of people aged 60 and abovein memory tests by subliminally presenting them with positive age-related words such as “wise”, “sage” and “astute”. Priming others with words such as “Alzheimer’s”, “forgets” and “confused” undermined their performance. Brain scans have shown differences in activity levels in brain regions during memory encoding, according to whether or not individuals believe they have good recall abilities or not.

　　积极思考似乎也能增强记忆，哈佛大学也研究人员发现，下意识称呼受试者为明智、审慎和敏锐时，60及60岁以上的人的记忆测试结果得到了改善。但是在称呼其他60岁及60以上的人痴呆、健忘和糊涂时，他们的测试结果则不佳。不论人们相信自己的记忆是好是坏，大脑扫描结果也显示出了储存记忆的区域出现了不同活动程度。

　　Take a break

　　休息

　　Memories can be undermined if the brain doesn’t have enough downtime to consolidate them. More than a century ago, German scientists showed that people performed almost twice as well in memory tests if they took breaks. More recently, neuroscientists have shown that some amnesia patients and healthy volunteers are more able to retain lists of words if the task is followed by periods of quiet time.

　　如果大脑没有得到足够的休息，记忆力将受到影响。一百多年以前，德国科学家指出，如果人们得到了足够的休息，他们的记忆力测试结果要高约两倍。最新一段时间神经系统科学家表示，在休息过一段时间后，一些健忘症患者和健康的志愿者更容易记住字词。

　　Stay social

　　多参加社交活动

　　Having an active social life delays memory loss as we age. US scientists who asked people in their 50s and 60s to do memory tests every other year between 1998 and 2004 found the decline in recall abilities of their most sociable subjects to be half that of the least well connected. Having good friends, volunteering for charities and other forms of social engagement also protect memory.

　　在我们年龄增长的过程中，参加社交活动有利于缓解我们的记忆退化过程。美国科学家让50年代和60年代的人在1998至2004年间每隔一年进行记忆测试，他们发现，社交活跃群体的记忆力比不太喜欢社交的人要差一半。和几个好友保持联系，多参加慈善机构的志愿者活动，以及其他形式的社交都能够保护我们的记忆。

　　Memory menu

　　多吃增强记忆力的食品

　　Health claims made for many “superfoods” need to be taken with a pinch of salt. What we eat does, however, affects cognitive function. A 2016 research review found Mediterranean-style diets to be linked to slower rates of cognitive decline, Alzheimer’s disease and improved long-term working memory. So stock up on plant-based foods, cut back on red meat and dairy – and use olive oil as your main source of fat.

　　我们应谨慎对待许多“超级食物”的健康宣言，但是我们所吃得食物将影响我们的认知功能，一个2016年的研究综述发现，地中海风格的饮食方式能减缓我们的认知的衰退、老年痴呆症及改变长期记忆。所以我们应该多吃点植物性食品，少吃红肉和乳制品以及多食用橄榄油。