提高记忆力10种方法

 　　10 Ways to Help Improve Your Memory1. Drink in Moderation. While you may think drinking has a tendency to mess with your memory, drinking and improving your memory have an interesting relationship. Drinking too much will cause your memory to become fuzzy and leaving you second-guessing what you may have done or did not do the night before. This is evident in DUI testing. A DUI test shows that alcohol can have an affect on your brain’s ability to perform even the simplest of tasks including counting backwards¹ from 10 or saying the ABC’s (all tasks we learn to complete at a very young age and tend not to forget). However, having one drink here and there may prove to increase your cognitive² abilities. A French study found that individuals who drink in moderation (one drink per day) are more likely to do better on memory and cognitive tests that those who do not drink at all or those who drink heavily. Another French study also indicates that individuals over the age of 65 (who consume up to two glasses of wine per day) were 45 percent less likely to develop Alzheimer’s disease than older adults who do not drink alcohol at all.

　　2. It could be Depression. This can often be mistaken for memory problems. One of the main symptoms of depression is very similar to one of the main symptoms of memory loss — the inability to concentrate. If you are having trouble concentrating at school, at work or during daily tasks, it may seem as if you are unable to remember things. Depression can cause an increase of cortisol in your bloodstream. Increased levels of cortisol in your blood stream can lead to elevated amounts of cortisol in your brain, which can lead to symptoms of memory loss. Due to brain imaging studies (including MRIs and CT scans) doctors have been better able to study how levels of cortisol effect the brain — including the hippocampus. One study conducted on cortisol in the brain indicated that 12 to 15 percent of individuals with depression has suffered loss of the use of their hippocampus. The hippocampus is responsible for short-term memory activities of the brain. Untreated depression can make it difficult for your brain to retain any new information — this can make work or school very difficult.

　　3.  Participate in exercise. A lack of physical activity may lead to forgetfulness and problems with your memory. If you are having trouble remembering things at work or having difficulty concentrating, get up and take a quick walk. Exercise is good for the entire body — including your brain. Taking care of your body may also be able to help increase the functionality of your brain. Obesity³ (or being overweight) is a contributing factor to may diseases and conditions of the body that can have an immediate⁴ or eventual⁵ effect on your brain — including the development of Alzheimer’s disease or having a stroke. Living a sedentary live style can lead to a build-up of plaque⁶ in your arteries⁷ and blood vessel⁸ walls. This makes it more difficult for blood to be pumped to your brain. Clogged⁹ arteries can lead to more than just a heart attack.  Your brain needs regular exercise to maintain a constant flow of oxygen and nutrients¹⁰. When your brain is not receiving enough nutrients or oxygen, its ability to function properly is compromised. Numerous studies show that individuals who participate in regular exercise are more likely to do well on cognitive performance testing. What is regular exercise? The National Academy of Sports Medicine indicates that healthy adults should participate in 30 minutes of exercise, five days per week. Children (under the age of 18) should participate in 60 minutes of exercise daily.

　　4.  Use visualization¹¹ and association techniques to help improve your memory. If you have trouble remembering, try to remember this one fact: a picture is worth a thousand words. To best understand this technique, think about reading a story book when you were a child. Remember trying to visualize¹² the characters? Or think about playing make believe when you were a child. Remember using your imagination to pretend you were at the beach or in a castle? You can use this same technique to help remember where you place things. For instance, set your glasses down in the rest room. Imagine you are cleaning them. Hours from now when you cannot find your glasses, remember that you were in the bathroom cleaning them. You ca also opt¹³ to use visualization techniques by grouping items together. For instance, try this technique if you have trouble remembering all of your items for work, create an image in your head that helps you link them together. Say you need your lunch, a laptop, your glasses and your ID badge. Remember that you need your ID badge to get into your office to use your computer. You cannot see if your screen without your glasses. If you cannot get your work done, you won’t have time for lunch. This may sound bizarre, but it can help!

　　5. Pay close attention to what is going on around you. Pay close attention to what others have to say during meetings or phone calls. Unlike an e-mail, you cannot refer to a phone call or meeting at a later date. If you need to carry post-it notes around with you, write key words or phrases that are likely to help you remember an important meeting or phone call later. Avoid day dreaming during important events or getting side-tracked. If a phone call or meeting is important, try to “forget” about your other worries until later so that you can devote your full attention to the task at hand.

　　6. Repeat what you are told. This works especially well if you are trying to remember names. When you are introduced to a new individual, try responding with “It is nice to meet you [insert the persons name here]. Numerous studies show that if you repeat an individual’s name back after first learning it, you are much more likely to remember it. To remember names, you can also try visualization and association techniques. Take note of where you met the person or features — such as beautiful blue eyes or long hair. By associating a particular place or feature with a person, you are more likely to remember their name.

　　7. Remember important digits¹⁴ by chunking numbers together. This works well for phone numbers, PIN numbers, social security numbers and license¹⁵ plat numbers. Try chunking all numbers just like you read off a phone number in sets of three to four numbers instead of a long 10-digit number.

　　8. Get more sleep. When you are able to devote eight hours each night to sleep, you will be able to think, concentrate and remember more the next day. You will be better able to concentrate on the tasks at hand rather than focusing on being tired, when you should get a cup of coffee or going home and snuggling up in your bed.

　　9. Use your environment to remember bits of information. This works similarly to tying a string around your finger without having to actual tie a piece of string around your finger. If you remember something in the middle of the night. Look at your alarm clock or nightstand and try to associate what you are remembering with that item, so that when you wake up in the morning you will associate your alarm clock or nightstand with what you thought of in the middle of the night. This beats getting up in the middle of the night to complete the task you remembered while relaxing in bed.

　　10. Practice makes perfect. You cannot improve your memory if you do not work on it. If you need to, make small games to help improve your memory. Break out a child’s matching game (card game). You can also opt to read an article in the paper and try to remember as many names and places in the article as possible. Spend five minutes completing another task and then try to write down as many names and places in the article as possible..that you remembered.

1 backwards   

adv.往回地，向原处，倒，相反，前后倒置地

参考例句：

• He turned on the light and began to pace backwards and forwards.他打开电灯并开始走来走去。
• All the girls fell over backwards to get the party ready.姑娘们迫不及待地为聚会做准备。

2 cognitive   

adj.认知的，认识的，有感知的

参考例句：

• As children grow older,their cognitive processes become sharper.孩子们越长越大，他们的认知过程变得更为敏锐。
• The cognitive psychologist is like the tinker who wants to know how a clock works.认知心理学者倒很像一个需要通晓钟表如何运转的钟表修理匠。

3 obesity   

n.肥胖，肥大

参考例句：

• One effect of overeating may be obesity.吃得过多能导致肥胖。
• Sugar and fat can more easily lead to obesity than some other foods.糖和脂肪比其他食物更容易导致肥胖。

4 immediate   

adj.立即的；直接的，最接近的；紧靠的

参考例句：

• His immediate neighbours felt it their duty to call.他的近邻认为他们有责任去拜访。
• We declared ourselves for the immediate convocation of the meeting.我们主张立即召开这个会议。

5 eventual   

adj.最后的，结局的，最终的

参考例句：

• Several schools face eventual closure.几所学校面临最终关闭。
• Both parties expressed optimism about an eventual solution.双方对问题的最终解决都表示乐观。

6 plaque   

n.饰板，匾，(医)血小板

参考例句：

• There is a commemorative plaque to the artist in the village hall.村公所里有一块纪念该艺术家的牌匾。
• Some Latin words were engraved on the plaque. 牌匾上刻着些拉丁文。

7 arteries   

n.动脉( artery的名词复数 )；干线，要道

参考例句：

• Even grafting new blood vessels in place of the diseased coronary arteries has been tried. 甚至移植新血管代替不健康的冠状动脉的方法都已经试过。 来自《简明英汉词典》
• This is the place where the three main arteries of West London traffic met. 这就是伦敦西部三条主要交通干线的交汇处。 来自《简明英汉词典》

8 vessel   

n.船舶；容器，器皿；管，导管，血管

参考例句：

• The vessel is fully loaded with cargo for Shanghai.这艘船满载货物驶往上海。
• You should put the water into a vessel.你应该把水装入容器中。

9 clogged   

（使）阻碍( clog的过去式和过去分词 )； 淤滞

参考例句：

• The narrow streets were clogged with traffic. 狭窄的街道上交通堵塞。
• The intake of gasoline was stopped by a clogged fuel line. 汽油的注入由于管道阻塞而停止了。

10 nutrients   

n.（食品或化学品）营养物，营养品( nutrient的名词复数 )

参考例句：

• a lack of essential nutrients 基本营养的缺乏
• Nutrients are absorbed into the bloodstream. 营养素被吸收进血液。 来自《简明英汉词典》

11 visualization   

n.想像，设想

参考例句：

• In 2D visualization and drawing applications, vertical and horizontal scrolling are common. 在二维的可视化及绘图应用中，垂直和水平滚动非常普遍。 来自About Face 3交互设计精髓
• Ophthalmoscopy affords the only opportunity for direct visualization of blood vessels. 检眼镜检查法提供直接观察血管的唯一机会。

12 visualize   

vt.使看得见，使具体化，想象，设想

参考例句：

• I remember meeting the man before but I can't visualize him.我记得以前见过那个人，但他的样子我想不起来了。
• She couldn't visualize flying through space.她无法想像在太空中飞行的景象。

13 opt   

vi.选择，决定做某事

参考例句：

• They opt for more holiday instead of more pay.他们选择了延长假期而不是增加工资。
• Will individual schools be given the right to opt out of the local school authority?各个学校可能有权选择退出地方教育局吗？

14 digits   

n.数字( digit的名词复数 )；手指，足趾

参考例句：

• The number 1000 contains four digits. 1000是四位数。 来自《简明英汉词典》
• The number 410 contains three digits. 数字 410 中包括三个数目字。 来自《现代英汉综合大词典》

15 license   

n.执照，许可证，特许；v.许可，特许

参考例句：

• The foreign guest has a license on the person.这个外国客人随身携带执照。
• The driver was arrested for having false license plates on his car.司机由于使用假车牌而被捕。