Steps
1. Keep your brain active. The brain is not a muscle, but regularly “exercising" the brain actually does keep it growing and spurs the development of new nerve connections that can help improve memory. By developing new mental skills—especially complex ones such as learning a new language or learning to play a new musical instrument—and challenging your brain with puzzles and games you can keep your brain active and improve its physiological functioning.
2. Exercise daily. Regular aerobic exercise improves circulation and efficiency throughout the body, including in the brain, and can help ward off the memory loss that comes with aging. Exercise also makes you more alert and relaxed, and can thereby improve your memory uptake, allowing you to take better mental “pictures."
3. Reduce stress. Chronic stress, although it does not physically damage the brain, can make remembering much more difficult. Even temporary stresses can make it more difficult to effectively focus on concepts and observe things. Try to relax, regularly practice yoga or other stretching exercises, and see a doctor if you have severe chronic stress.
4. Eat well and eat right. There are a lot of herbal supplements on the market that claim to improve memory, but none have yet been shown to be effective in clinical tests (although small studies have shown some promising results for ginkgo biloba and phosphatidylserine). A healthy diet, however, contributes to a healthy brain, and foods containing antioxidants—broccoli, spinach, and berries, for example—and Omega-3 fatty acids appear to promote healthy brain functioning. Feed your brain with such supplements as Thiamine, Vitamin E, Niacin and Vitamin B-6. Grazing, eating 5 or 6 small meals throughout the day instead of 3 large meals, also seems to improve mental functioning (including memory) by limiting dips in blood sugar, which may negatively affect the brain.
5. Take better pictures. Often we forget things not because our memory is bad, but rather because our observational skills need work. One common situation where this occurs (and which almost everyone can relate to) is meeting new people. Often we don’t really learn people’s names at first because we aren’t really concentrating on remembering them. You’ll find that if you make a conscious effort to remember such things, you’ll do much better. One way to train yourself to be more observant is to look at an unfamiliar photograph for a few seconds and then turn the photograph over and describe or write down as many details as you can about the photograph. Try closing your eyes and picturing the photo in your mind. Use a new photograph each time you try this exercise, and with regular practice you will find you’re able to remember more details with even shorter glimpses of the photos.
參考答案:1. 你大脑活跃. 大脑不是肌肉,而是定期"掌"大脑确实保持增长和发展新的神经联系马刺能改善记忆. 发展新的心理技能的学习作为一个特别复杂的这种新语言或学习扮演新乐器--挑战你的大脑与你的困惑和游戏可以继续积极改善其大脑生理功能. 2. 每日演习. 定期有氧运动,提高流通效率,整个身体,包括脑,并能帮助抵御与生具来的记忆丧失时效. 演习还让你加倍轻松,从而可以改善记忆力摄取,以更好的精神,让你"画" 3. 减少压力. 慢性压力,虽然身体不损害脑部,能记住困难得多. 甚至可以讲它暂时较难有效集中概念和观察事物. 尽量放松,实行定期或瑜珈等伸展运动、看医生,如果你有严重的慢性应激. 4. 吃得好,吃得正确. 有不少草药补充剂的市场,声称具有改善记忆,但尚未被证明是有效的临床试验(虽然出现了一些有前途的小型研究结果银杏、磷脂). 健康的饮食,但有助于大脑健康、食品含有抗氧化剂-青花菜、菠菜、浆果,例如,奥米加-3脂肪酸似乎促进大脑健康运作. 您作为饲料补充剂等脑硫胺素、维生素E、烟酸、维生素B6. 放牧、小餐吃5或6月3日,而各地的大饭,似乎也改善心理功能(包括记忆)限制,在血糖下降,可能产生负面影响脑部. 5. 更好的照片. 我们不能忘记的东西,往往是因为我们的记忆不好,而是因为我们的观测工作需要技巧. 出现这种局面的一个共同(和几乎每个人都可以相)是会见新人. 我们往往不太了解人们的名字最初是因为我们没有真正集中追悼他们. 你就会发现,如果你有一个有意识地记住这些东西,你就会做得更好. 单程培养自己多留意的是看一个陌生的照片几秒钟,然后把照片或抄录,并描述了许多细节,你可以对照片. 尝试关闭你的眼睛,画面上图片你心中. 每次你用一个新的尝试这项演习照片,你会发现,与普通的做法你能记住更多细节一览与更短的相片.
