四件小事记在心，大脑随时能创新

 　　1.Go for a walk.

　　1. 出去走走

　　“Regular exercise helps improve thinking and memory retention,” Susa says. “Taking a walk, a cardio class, or a long-distance run gives your brain a rest from work-related thoughts. It has a chance to be creative, which could help you fix the little problem you've been having with your invention idea.”

　　“有规律的锻炼能够提升你的思考能力，和记忆力，”苏萨说。“出去走走，参加瑜伽课，或是来一次长跑，都会让你的大脑从工作中解放出来。这也许是个能让你找回创造力，解决创造理念中的一些小问题的机会。”

　　Various types of exercise can offer this benefit, but walking at least two miles, biking, or running may be especially effective. “Steadily walking puts your brain in a neuroplastic state, which means it can build connections between cells more easily,” Susa says. “When walking to new places, you need to visually and mentally explore where to go next. Each place you see can bring different ideas to your brain, connecting different meanings.”

　　不同的锻炼方式都能起到其效用，不过徒步两公里，骑行，或是跑步最为有效。“匀速地徒步行走能够让你的大脑处于神经重塑的状态，也就是说它能更为容易地在细胞之间建立联系，”苏萨说。“当你走到一个新的环境，你需要通过视觉和神经来判断下一步去哪儿。每一处新环境都能给你的大脑带来新想法，能够将不同的涵义融会贯通。

　　2.Indulge in a hobby.

　　2. 享受爱好

　　“A brain needs novelty and taxing exercises to maintain its youthful function,” Susa says. This could mean learning a new language, learning to dance, or picking up a musical instrument. “Let your artistic¹ abilities take over your mind for a few hours each week.”

　　“大脑需要做一些新奇并且复杂的锻炼才能保持它的活力，”苏萨说道。换句话说，你可以学一门新的语言，学习跳舞，或者是学一个乐器。“一周可以抽出几个小时，让你的艺术细菌占领你的大脑。”

　　Learning something new requires complex thinking and that engages the nucleus² basalis, the part of your brain responsible for paying attention and consolidating³ connections, Susa explains. An hour a day may be enough to strengthen your brain if you focus on learning through that whole hour.

　　苏萨解释说，学习新东西需要复杂的思考，这时你大脑中负责专注和整合联系的部分，也就是基底核就会开始运作。如果你一天抽出一个小时专注学习，那么已经足够强化你的大脑了。

　　3.Eat brain food

　　3. 给大脑补营养

　　“Like your body, your brain needs healthy and nutrient-rich foods to increase productivity,” Susa says. The specific nutrients⁴ it needs are omega-3 fatty acids and flavonoids. “Omega-3 fatty acids improve mental concentration and fight memory loss,” he notes.

　　“大脑如同你的身体一样，需要健康和富有营养的事物来增强生产力，”苏萨说道。大脑需要的营养具体有Omega-3脂肪酸和类黄酮。“Omega-3脂肪酸能够提高注意力，预防记忆力退化，”他提到。

　　So where do you find them? Omega-3 fatty acids are in walnuts⁵, eggs, pecans, leafy greens, oily cold-water fish such as herring, salmon⁶, and trout⁷, and oils such as flaxseed oil and chia oil. As for flavonoids, you can find them in coffee, berries, leafy greens--and dark chocolate. “These foods can help you optimize⁸ your brain and assist with creating your product or service and bringing it to market,” Susa says. They’ll help you remember the conversations and connections you have with other people, as well as those random⁹ middle-of-the-night thoughts that could prove useful later on. “And who doesn’t like to add a little more chocolate to their diet?”

　　怎么才能找到有这些营养的食物呢？坚果，鸡蛋，核桃，绿色蔬菜，油性冷水鱼如鲱鱼、鲑鱼、鳟鱼，油类如亚麻油，籽油等食物都富含Omega-3脂肪酸。至于类黄酮，你可以在咖啡，浆果，绿色蔬菜，还有黑巧克力当中获取。“这些食物能够提升大脑，帮助你开发产品和服务，以及推广，”苏萨说道。这些食物能够帮助你记住谈话内容，你与别人之间的联系，以及半夜的灵光一闪，也许某一天这些都会有用的东西。“并且谁不愿意多吃一小块巧克力呢？”

　　4.Find time to clear your mind.

　　4. 找个时间放空大脑。

　　Using relaxation¹⁰ techniques throughout the day helps your brain by giving it a rest, Susa says. Meditation¹¹, even for just a few minutes, is especially beneficial. “By meditating¹², your mind can focus on relaxing and letting all worries and problems escape," he says. "Your mind is coming up with ideas, thoughts, and concerns every day, and sometimes you need to clear your head of all anxieties."

　　苏萨说，一天过后使用一些放松的技巧能够帮助你的大脑休息一下。冥想，哪怕就是几分钟，都特别有效。“通过冥想，你的大脑就专注于放松，忘记那些担忧和困扰，”他说。“每天你的大脑都充满着各种观点、想法和担忧，有时候你需要放空你的大脑，扔掉忧虑。”

　　So if you’re having trouble concentrating or you’re stuck on a problem, take a little time to meditate¹³, he suggests. Or do yoga, which can clear your mind and provide stress release, and benefits your body as well.

　　如果你一直卡在一个问题上出不来，那就花点时间去冥想吧，他建议道。或者做做瑜伽，瑜伽也可以让你放空大脑，释放压力，对你的身体也有好处。

　　Add any of these activities--or all four--to your daily routine, and it may help ignite a creative spark, Susa says: “Allowing your brain to change from its workaholic state and into a free-minded flow might be what you need to figure out your great idea.”

　　把这些所有的贴士——四个全部——在日常生活中付诸实际，你的大脑很可能会擦出创意的火花，苏萨说：“想要找到好点子，你得让你的大脑从工作狂的状态转移到自由状态。”

1 artistic   

adj.艺术(家)的，美术(家)的；善于艺术创作的

参考例句：

• The picture on this screen is a good artistic work.这屏风上的画是件很好的艺术品。
• These artistic handicrafts are very popular with foreign friends.外国朋友很喜欢这些美术工艺品。

2 nucleus   

n.核，核心，原子核

参考例句：

• These young people formed the nucleus of the club.这些年轻人成了俱乐部的核心。
• These councils would form the nucleus of a future regime.这些委员会将成为一个未来政权的核心。

3 consolidating   

v.（使）巩固， （使）加强( consolidate的现在分词 )；（使）合并

参考例句：

• These measures are meant for consolidating the system of basic medical care. 这些举措旨在夯实基层医疗体系，让老百姓看大病不必出远门。 来自互联网
• We are consolidating the Chinese and English versions of our homepage. 我们将为您提供中英文版本一起的主页。 来自互联网

4 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》

5 walnuts   

胡桃（树）( walnut的名词复数 )； 胡桃木

参考例句：

• Are there walnuts in this sauce? 这沙司里面有核桃吗？
• We ate eggs and bacon, pickled walnuts and cheese. 我们吃鸡蛋，火腿，腌胡桃仁和干酪。

6 salmon   

n.鲑，大马哈鱼，橙红色的

参考例句：

• We saw a salmon jumping in the waterfall there.我们看见一条大马哈鱼在那边瀑布中跳跃。
• Do you have any fresh salmon in at the moment?现在有新鲜大马哈鱼卖吗？

7 trout   

n.鳟鱼；鲑鱼(属)

参考例句：

• Thousands of young salmon and trout have been killed by the pollution.成千上万的鲑鱼和鳟鱼的鱼苗因污染而死亡。
• We hooked a trout and had it for breakfast.我们钓了一条鳟鱼，早饭时吃了。

8 optimize   

v.使优化 [=optimise]

参考例句：

• We should optimize the composition of the Standing Committees.优化人大常委会组成人员的结构。
• We should optimize our import mix and focus on bringing in advanced technology and key equipment.优化进口结构，着重引进先进技术和关键设备。

9 random   

adj.随机的；任意的；n.偶然的(或随便的)行动

参考例句：

• The list is arranged in a random order.名单排列不分先后。
• On random inspection the meat was found to be bad.经抽查，发现肉变质了。

10 relaxation   

n.松弛，放松；休息；消遣；娱乐

参考例句：

• The minister has consistently opposed any relaxation in the law.部长一向反对法律上的任何放宽。
• She listens to classical music for relaxation.她听古典音乐放松。

11 meditation   

n.熟虑，（尤指宗教的）默想，沉思，（pl.）冥想录

参考例句：

• This peaceful garden lends itself to meditation.这个恬静的花园适于冥想。
• I'm sorry to interrupt your meditation.很抱歉，我打断了你的沉思。

12 meditating   

a.沉思的，冥想的

参考例句：

• They were meditating revenge. 他们在谋划进行报复。
• The congressman is meditating a reply to his critics. 这位国会议员正在考虑给他的批评者一个答复。

13 meditate   

v.想，考虑，（尤指宗教上的）沉思，冥想

参考例句：

• It is important to meditate on the meaning of life.思考人生的意义很重要。
• I was meditating,and reached a higher state of consciousness.我在冥想，并进入了一个更高的意识境界。