12 Habits to Boost Your Memory
提升记忆力的12个习惯
词汇：六级 | 句法：四级 | 文本：六级
刘立军供稿
In our tech-driven, distraction-filled world, occasional forgetfulness is common. Whether it’s leaving home without keys or forgetting a new acquaintance’s name at an awkward moment, short-term memory lapses affect everyone. Various factors — biological, social, and environmental — influence our cognitive abilities and memory. Nutrition, physical activity, mental health, emotions, and sleep all impact how we learn and recall information. While some memory decline with age is natural, there are steps you can take to mitigate this.
在这个科技驱动、充满干扰的世界中，偶尔的健忘是很常见的。无论是出门忘记带钥匙，还是在尴尬的时刻忘记了新认识的人的名字，短期记忆的失误会影响到我们每一个人。各种因素——生物的、社会的和环境的——都会影响我们的认知能力和记忆。营养、身体活动、心理健康、情绪和睡眠都会影响我们学习和回忆信息的方式。随着年龄的增长，某些记忆衰退是自然的，但你可以采取一些措施来缓解这种情况。
Consider these four types of memory: sensory, short-term, working, and long-term. Sensory memory briefly holds onto immediate sensations. Short-term memory lasts about 30 seconds and focuses on immediate recollections. Working memory is crucial for cognitive tasks like reading and conversing. Long-term memory endures and shapes your worldview. Each type can be improved through habits and lifestyle choices.
考虑一下这四种类型的记忆：感觉记忆、短期记忆、工作记忆和长期记忆。感觉记忆短暂地保留即时的感觉。短期记忆持续大约30秒，专注于即时回忆。工作记忆对于阅读和交谈等认知任务至关重要。长期记忆则是持久的，并塑造你的世界观。通过习惯和生活方式的选择，每种记忆都能得到改善。
1. Adjust Your Diet 调整你的饮食
Your cognitive function is heavily influenced by your diet. The brain, like the rest of the body, requires proper nourishment. To combat memory loss, especially with age, include brain-healthy foods in your diet. Foods rich in lean proteins, fresh vegetables, fiber, omega-3 fatty acids, vitamins C and E, are beneficial. Think leafy greens, beans, nuts, olive oil, fruits, berries, cocoa, and fatty fish. Consider fish oil supplements for omega-3s. The Mediterranean and DASH diets are proven to combat dementia. Limit refined carbs, processed sugars, dairy, refined oils, and trans fats.
你的认知功能在很大程度上受到饮食的影响。大脑和身体的其他部分一样，需要适当的营养。为了对抗记忆衰退，特别是随着年龄的增长，在饮食中要加入对大脑有益的食物。富含优质蛋白、新鲜蔬菜、纤维、欧米茄-3脂肪酸、维生素C和E的食物是有益的。想想绿叶蔬菜、豆类、坚果、橄榄油、水果、浆果、可可和富含脂肪的鱼类。可可考虑服用鱼油补充欧米茄-3脂肪酸。地中海饮食和DASH饮食都已被证实能有效预防痴呆。限制精制碳水化合物、加工糖、乳制品、精炼油和反式脂肪的摄入。
2. Get Enough Sleep 充足的睡眠
Sleep is vital for memory consolidation, the process that transforms short-term memories into long-term ones during REM sleep. Sleep deprivation can harm memory; nurses on night shifts scored significantly lower on memory tests compared to day shift counterparts. Aim for 7-9 hours of sleep per night. Create a sleep-conducive environment, avoid screens before bed, and maintain a consistent sleep schedule.
睡眠对于记忆巩固至关重要，快速眼动睡眠阶段能将短期记忆转化为长期记忆。睡眠不足可能会损害记忆；夜班护士在记忆测试中的得分明显低于比白班护士。每晚要保证7-9小时的睡眠。创造一个有利于睡眠的环境，睡前避免使用电子产品，并保持规律的睡眠时间表。
3. Practice Mindfulness 练习正念
Mindfulness, focusing on the present moment, can reduce stress and improve memory. Incorporate mindfulness through daily meditation, journaling, or yoga. Meditation centers your mind, journaling processes emotions and reinforces memories, and yoga improves brain circulation and calmness.
正念，专注于当前时刻，可以减少压力并改善记忆。通过日常冥想、写日记或瑜伽来融入正念练习。冥想可以使你的心灵集中，写日记可以处理情绪并加强记忆，瑜伽可以改善大脑循环并使人平静。
4. Check Your Vitamin D 检查你的维生素D水平
Memory issues might signal a nutrient deficiency, particularly Vitamin D. A simple blood test can reveal your Vitamin D levels. Vitamin D is crucial for cognitive function, and low levels increase the risk of dementia. Boost levels with sunlight, vitamin D-rich foods (salmon, mushrooms, yogurt, milk), or supplements.
记忆力问题可能表明缺乏营养，尤其是维生素D。简单的血液测试可以揭示你的维生素D水平。维生素D对认知功能至关重要，水平过低会增加患痴呆症的风险。可以通过晒太阳、食用富含维生素D的食物（三文鱼、蘑菇、酸奶、牛奶）或服用补充剂来提高水平。
5. Amp Up Your Exercise 增加锻炼
Regular exercise benefits both body and brain. It improves circulation, including brain blood flow, and clears thoughts, promoting mental clarity and information retention. Aim for at least 20 minutes of daily moderate cardiovascular activity. Walking, stairs instead of elevators, and stretching exercises like yoga or tai chi can enhance memory.
定期锻炼对身心都有益。它改善了循环，包括大脑的血流，并理清思绪，促进思维清晰和信息留存。每天至少进行20分钟的中等强度心血管活动。散步、不用电梯而是走楼梯，以及像瑜伽或太极这样的拉伸运动可以都增强记忆力。
6. Use Mnemonics 使用记忆法
Mnemonics help learn and recall information. They transform hard-to-remember lists into memorable phrases or words using first letters. For example, remember the planets’ order with “My Very Educated Mother Just Sent Us Nine Pizzas.” Mnemonics make recalling information easier and more fun.
助记法有助于学习和回忆信息。通过使用首字母将难以记忆的列表转换成容易记忆的短语或单词。例如，用“My Very Educated Mother Just Sent Us Nine Pizzas”来记住行星的顺序。助记法使回忆信息变得更容易也更有趣。
7. Play Brain Games 玩脑力游戏
Games can make memory training enjoyable. Crosswords, word searches, and puzzles like sudoku and Tetris enhance cognitive function and memory. Integrate these games into your daily routine for a few minutes to keep your mind sharp.
游戏可以使记忆训练变得愉快。填字游戏、单词搜索、数独以及俄罗斯方块等谜题都可以增强认知功能和记忆力。将这些游戏融入你的日常生活，每天玩几分钟，让思维保持敏捷。
8. Don’t Cram Information 不要临时死记硬背
Cramming information before a test or meeting might seem efficient but isn’t effective for long-term memory. Studies show that consistent, steady study is more effective than last-minute cramming for long-term retention.
在考试或会议前临时抱佛脚可能看起来高效，但不利于长期记忆。研究表明，持续、稳定的学习比临时抱佛脚更有助于长期记忆。
9. Manage Stress 管理压力
Stress impacts memory. Negative thought patterns can make you forgetful. Manage stress through mindfulness, stretching, screen breaks, baths, walks, and socializing with loved ones.
压力影响记忆。消极的思维模式会让你变得健忘。通过正念、伸展、放下电子设备休息、泡澡、散步和与亲人社交来管理压力。
10. Stay Organized 保持条理
An organized environment reduces distractions and stress, improving cognitive function. Keep your space tidy, recycle papers, use containers, and maintain to-do lists and reminders.
有序的环境可以减少干扰和压力，提高认知功能。保持空间整洁，回收纸张，使用收纳盒，列待办清单和设置提醒都是有效方法。
11. Attach Meaning 赋予意义
Information tied to personal meaning is easier to remember. Associate new information with its impact on your future or visualize it connected to a loved one.
与个人意义相关联的信息更容易被记住。将新信息与其对你未来的影响联系起来，或者将其可视化为与所爱之人关联起来。
12. Write It Down 写下来
Writing reinforces memory. The act of writing is unique and activates muscle memory, aiding recall. Make lists and notes to improve memory retention.
写作可以加强记忆。写作行为是独特的，可以激活肌肉记忆，帮助回忆。制作清单和笔记可以以提高记忆留存率。
By adopting these habits, you can significantly enhance your memory and cognitive abilities.
通过养成这些习惯，你可以显著提高你的记忆力和认知能力。
【词汇】
1. lapse n. 失误，疏忽
2. mitigate v. 减轻，缓和
3. sensory adj. 感觉的，感官的
4. recollect v. 回忆，记起
5. omega n. 欧米茄（希腊字母的最后一个字母Ω），此处指 Omega-3 脂肪酸
6. cocoa n. 可可
7. dementia n. 痴呆
8. trans fats n. 反式脂肪
9. nutrient n. 营养素，营养物
10. amp up v. 提高，增强
11. retention n. 保持，维持
12. cardiovascular adj. 心血管的
13. mnemonic n. 助记法，记忆术
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