学习时如何增强记忆?

学习时如何增强记忆?

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.

大多数人偶尔会失忆，比如忘记一个新认识的人的名字，或者不记得自己的车钥匙放在哪里了。这只是一个人工作太忙或有其他兴趣的事情的信号。另一方面，你的问题可能是间歇性的内存不足。记忆丧失的原因有很多，如遗传、年龄和其他影响大脑的医疗和健康状况。还有一些可控制的痴呆症风险因素，如饮食和生活方式。

While not all causes of memory loss are preventable, some measures can help protect the brain against cognitive decline as you age.

虽然并非所有的失忆原因都是可以预防的，但一些措施可以帮助保护大脑防止随着年龄的增长而出现认知能力下降。

Brain training

大脑训练

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.

和肌肉一样，大脑需要经常使用才能保持健康。智力训练对灰质和其他因素也很重要，大脑挑战可以帮助它成长和扩展，从而提高记忆力。

One test showed that people who only needed 15 minutes of mental activity at least 5 days a week had improved brain function.

一项测试表明，每周至少5天只需进行15分钟的脑力活动的人大脑功能得到了改善。

Get enough sleep

得到足够的睡眠

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.

总的来说，睡眠对大脑健康很重要。扰乱人体的自然睡眠周期会导致认知能力下降，因为这扰乱了大脑产生记忆的过程。

A sufficient sleep usually lasts about 7 hours 9 nights for an adult, helping the brain to create and store long-term memories.

对于成年人来说，充足的睡眠通常持续7个小时左右，这有助于大脑创造和储存长期记忆。

Reduce stress

减轻压力

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.

在考试期间你应该避免让自己压力太大。长期的压力会导致大脑萎缩，导致脑细胞的破坏。

Play thinking games

思维游戏

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.

玩益智游戏有助于激活大脑的神经组织。这些游戏可以提高你的注意力和回忆之前收到的信息的能力。

Vitamin D

维生素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.

我们主要从阳光中获得维生素D。维生素D与大脑和记忆密切相关。许多维生素D可以帮助提高记忆力，防止大脑痴呆。

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.

冥想可以帮助你的大脑提高记忆力。许多研究表明，冥想有助于改善大脑功能，减少大脑退化的迹象，改善工作记忆和长期记忆。

Researchers observed the brains of those who regularly practice meditation and those who did not.

研究人员观察了经常练习冥想和不练习的人的大脑。

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.

他们的研究结果表明，让冥想成为一种习惯可以对大脑产生长期的影响，包括增加大脑的灵活性，有助于保持健康的状态。

Eat brain-healthy foods

吃健脑食物

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.

食物为大脑提供能量，使大脑能有效运转。富含蛋白质和omega-3的抗炎食物有助于增强大脑功能和记忆力。

Do exercise

做运动

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.

锻炼可以帮助你保持清醒，同时为大脑提供氧气。锻炼有助于促进大脑中负责记忆的部分的细胞生长。你应该做一些轻微的运动，如散步、慢跑或跳绳。

Avoid high calorie diets

避免高热量饮食

Along with cutting down on excess sugar, reducing overall calories can also help protect the brain.

除了减少多余的糖，减少总热量也可以帮助保护大脑。

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.

研究人员指出，高热量饮食会损害记忆力，导致肥胖。对记忆的影响可以归因于高热量饮食导致大脑重要部位发炎。

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年的一项研究着眼于限制人体的卡路里摄入是否能提高记忆力。参与者是平均年龄为60.5岁的女性，她们的卡路里摄入量减少了30%。结果显示，他们的记忆力有了显著的提高。