如何快速提高記憶力?

Most of us can lose our train of thought midway through a sentence but lots of us just put it down to having a 'senior moment'. But absent-mindedness is not just about 'senior moments', says neuropsychologist Dr Joanna Iddon, co-author of Memory Boosters.

我們中的大多數(shù)人都可能在說話的時(shí)候忘記后面想說什么，但很多人都認(rèn)為這是暫時(shí)性失憶所致。但健忘并不是暫時(shí)性失憶，神經(jīng)心理學(xué)家、Memory Boosters一書的合著作者喬安娜·伊登(Joanna Iddon)博士說道。

"In a recent study of healthy adults, the average number of memory slips, like putting the coffee jar in the fridge, was around six per week, irrespective of age, gender and intelligence," says Dr Iddon. "In fact, it was the younger, busier people that were the most absent-minded.

"最新的一篇有關(guān)健康成年人的研究發(fā)現(xiàn)：不論年齡、性別和智力，人們每周平均健忘6次，比如把咖啡罐放入冰箱，"伊登博士說道。"事實(shí)上，較為年輕、較為忙碌的人最為健忘。"

 

"Remembering is an active process and making the most of your memory involves paying better attention, planning and organising. Luckily, there are some tricks and strategies to help you banish those thingumabob moments."

"記憶是一個(gè)積極的過程，最大化的利用記憶包括更加集中注意力、計(jì)劃和組織。幸運(yùn)的是，有一些方法和策略可以幫助你消除這些健忘時(shí)刻。"

1. What is the best supplement for memory?

1. 哪種補(bǔ)充劑最適合提高記憶力?

There is no cast iron scientific proof that any supplements can help improve your memory, but there are some supplements that it has been suggested may have some potential to improve cognition.

雖然沒有任何科學(xué)證據(jù)能充分證明補(bǔ)充劑可以幫助改善記憶力，但是研究員給出了一些補(bǔ)充劑建議，這些補(bǔ)充劑或能改善認(rèn)知。

Vitamin E may not decrease the risk of developing Alzheimer's, but it may slow its progression. According to the NHS, if you take vitamin E supplements, don't take too much as this could beharmful. Taking 540mg or less a day of vitamin E supplements is unlikely to cause any harm.

維生素E或許并不能降低患阿爾茲海默癥的風(fēng)險(xiǎn)，但或能延緩其進(jìn)程。英國國民健康體系表示，不能服用太多的維生素E補(bǔ)充劑，因?yàn)樘鄤┝靠赡苡泻?。每天服用的維生素E含量不要超過540毫克，這樣做基本不會帶來危害。

Studies have suggested that a higher intake of omega-3 fatty acid from foods such as cold-water fish, plant and nut oils, and walnuts are strongly linked to a lower risk of Alzheimer's. However, there are not enough studies currently available to say whether omega-3 supplements will give these benefits.

研究表明，從冷水魚、植物和堅(jiān)果油，以及核桃中攝入更多的歐米茄3脂肪酸與患阿爾茲海默癥的較低風(fēng)險(xiǎn)密切相關(guān)。然而，目前還沒有足夠的研究來說明歐米茄3補(bǔ)充劑能帶來這些益處。

2. What is the best vitamin for concentration and memory?

2. 哪種維生素最能提高注意力和記憶力?

Vitamin B12 is thought to help you with memory and concentration by maintaining your myelin sheath's structure and function, which is a substance that is essential for the proper functioning of the nervous system. Without vitamin B12, this breaks down, and it causes brain cells responsible for cognition to no longer function properly. Long-term vitamin B12 deficiency can cause memory loss and dementia.

維生素B12被認(rèn)為能提高記憶力和注意力，因?yàn)榫S生素B12能維持髓鞘的結(jié)構(gòu)和功能。髓鞘是神經(jīng)系統(tǒng)正常運(yùn)作所必需的物質(zhì)。如果沒有維生素B12，髓鞘就會分解，從而導(dǎo)致負(fù)責(zé)認(rèn)知的腦細(xì)胞不再正常運(yùn)作。長期缺乏維生素B12將導(dǎo)致記憶力減退和癡呆。

3. Associate the memory with your environment

3. 將記憶與環(huán)境聯(lián)系起來

So if, for example, a joke is learned in the presence of a particular smell, that same aromamay cue the memory for that joke.

比如，你在特定的氣味狀態(tài)下學(xué)到了一個(gè)笑話，那么同樣的氣味可能會讓你想起有關(guān)那個(gè)笑話的記憶。