SUMMARY
Concerned about memory loss? Take heart. There’s plenty you can do to improve your memory ; from staying mentally active to including physical activity in your daily routine.
概要
你擔(dān)憂記憶力減退嗎?鼓起信心來。提高記憶力有很多辦法：包括在你的日常生活中保持思維活躍，到進(jìn)行身體鍛煉。
Can’t find your car keys? Forget what’s on your grocery list? Can’t remember the name of the personal trainer you liked at the gym? You’re not alone. Everyone forgets things occasionally. Still, memory loss is nothing to take lightly. You can do simple things every day to improve your memory — starting today!
找不到你的車鑰匙了?忘記你該購買什么雜貨了?記不起你喜歡的健身教練的名字了?不只你這樣。任何人都會(huì)偶爾忘記事情。不過，你仍需謹(jǐn)慎對(duì)待記憶力減退。每一天，你都可以做一些簡(jiǎn)單的事情來提高記憶力——就從今天開始!
No. 1: Stay mentally active
Just as physical activity helps keep your body in shape, mentally stimulating activities help keep your brain in shape — and memory loss at bay. Do crossword puzzles. Read a section of the newspaper that you normally skip. Take alternate routes when driving. Learn to play a musical instrument. Volunteer at a local school or community organization.
第一：保持思維活躍
如同鍛煉能讓你的身體健康一樣，思維刺激活動(dòng)也能讓你的大腦處于健康狀態(tài)--讓記憶力不再減退。做一些填字游戲;閱讀某一個(gè)你通常會(huì)跳過的報(bào)紙板塊;開車時(shí)換換路線;嘗試學(xué)會(huì)一種樂器;在當(dāng)?shù)貙W(xué)校或社區(qū)組織做志愿者。
No. 2: Socialize regularly
Social interaction helps ward off depression and stress, both of which can contribute to memory loss. Look for opportunities to get together with loved ones, friends and others — especially if you live alone. When you’re invited to share a meal or attend an event, go!
第二：時(shí)常進(jìn)行社交活動(dòng)
人際間的互動(dòng)可以幫助你消除郁悶和壓力，而郁悶和壓力都會(huì)導(dǎo)致記憶力減退。尋找機(jī)會(huì)和你喜歡的人在一起，朋友和同事之類，如果你獨(dú)自居住就猶該如此。若你接到聚餐或某個(gè)活動(dòng)的邀請(qǐng)，那就去吧!
No. 3: Get organized
You’re more likely to forget things if your home is cluttered and your notes are in disarray. Jot down tasks, appointments and other events in a special notebook or calendar. You might even repeat each entry out loud as you write it down to help cement it in your memory. Keep to-do lists current, and check off items you’ve completed. Set aside a certain place for your wallet, keys and other essentials.
第三：變得更有條理
若你的家雜亂不堪，單據(jù)隨意擺放，那你更可能遺忘事情。把你的任務(wù)、約會(huì)或其他事務(wù)快速記在特殊的小本子上或日歷上，寫字的同時(shí)最好大聲讀出所寫條目，這樣有助于大腦記憶。形成當(dāng)下任務(wù)當(dāng)下做的習(xí)慣，完成后勾劃掉此條目。在記錄本上，為你的錢包、鑰匙和其他重要物品留一塊區(qū)域。
No. 4: Focus
Limit distractions, and don’t try to do too many things at once. If you focus on the information that you’re trying to remember, you’ll be more likely to recall it later. It might also help to connect what you’re trying to remember to a favorite song or another familiar concept.
第四：集中注意力
盡量少分心，不要同時(shí)做多件事。如果對(duì)你試圖記憶的信息集中注意力，日后你記住它的可能性就越大。若你把要記憶的東西和一首喜歡的歌或類似的事情聯(lián)系起來，可能也會(huì)有幫助。
No. 5: Eat a healthy diet
A heart-healthy diet is as good for your brain as it is for your heart. Focus on fruits, vegetables and whole grains. Choose low-fat protein sources, such as lean meat, skinless poultry and fish. What you drink counts, too. Not enough water or too much alcohol can lead to confusion and memory loss.
第五：健康飲食
對(duì)心臟有益的飲食對(duì)你的大腦同樣有益。關(guān)注水果、蔬菜和所有谷物類。選擇低脂蛋白類食品，如精瘦肉，去皮的家禽和魚類。你喝什么也同樣如此。缺乏水分和過多的酒精也會(huì)導(dǎo)致記憶力減退。
No. 6: Include physical activity in your daily routine
Physical activity increases blood flow to your whole body, including your brain — which may help keep your memory sharp. Aim for at least 30 minutes of aerobic activity a day. If you don’t have time for a full workout, squeeze in a few 10-minute walks throughout the day.
第六：保持日常鍛煉
身體鍛煉會(huì)加快體內(nèi)的血液供給，包括大腦--這樣能讓你的頭腦保持敏銳。爭(zhēng)取每天至少做30分鐘的有氧運(yùn)動(dòng)。如果你沒有時(shí)間去做整套健身運(yùn)動(dòng)，那就擠出時(shí)間進(jìn)行10分鐘的行走。
No. 7: Manage chronic conditions
Follow your doctor’s treatment recommendations for any chronic conditions, such as thyroid problems, high blood pressure and depression. The better you take care of yourself, the better your memory is likely to be.
第七：控制慢性疾病
若患有慢性病，一定要遵照醫(yī)囑行事，例如甲狀腺疾病，高血壓和抑郁等。你越關(guān)愛自己，你的記憶力就會(huì)表現(xiàn)得越佳。
When to seek help for memory loss
If you’re worried about memory loss — especially if memory loss affects your ability to complete your usual daily activities — consult your doctor. He or she will likely do a physical exam, as well as check your memory and problem-solving skills. Sometimes other tests are needed as well. Treatment will depend on what’s contributing to the memory loss.
記憶力減退，何時(shí)需要尋求幫助呢
如果你為記憶力減退感到擔(dān)憂，特別是當(dāng)它影響到你完成日常事務(wù)的能力時(shí)，向你的醫(yī)生咨詢。他(她)可能會(huì)給你做身體檢查，也可能對(duì)你進(jìn)行記憶和問題解決能力方面的檢查，有時(shí)候，還需要進(jìn)行其他的測(cè)試。是否進(jìn)行治療，則要根據(jù)是什么原因造成了你的記憶力減退而定。
