10種提高記憶力的方法(上)

Were you late to work yesterday because you couldn't remember where you put your car keys? Did you completely forget about a coffee date last week with a friend and only remember when you got a text asking, "where are you?" Can you no longer remember the name of your favorite elementary school teacher? Memory problems impact just about everyone to a certain degree, but science suggests you might be able to improve your memory, as well as reduce the likelihood of Alzheimer's and dementia, by engaging in certain activities, eating specific foods, and using certain mnemonic devices.

有時，你會不會因爲忘記把車鑰匙放哪而上班遲到？或者是完全忘記和朋友喝咖啡的約定，結果收到朋友問你在哪裏的短信才突然想起和朋友有約？抑或是早就不記得小學的時候那位你最喜歡的老師的名字了？記憶問題幾乎困擾着每一個人，只是程度不同而已，但是科學家認爲，或許你可以通過進行一些特定的活動、食用一些特定的食物或者採用一些特定的記憶方法來提高自己的記憶力，並且降低患阿爾茨海默症和癡呆的風險。

People with near-perfect memories actually exist, and they have something called an "eidetic memory," which means they can recall a remarkable amount of information from their past experiences. Interestingly, many people assume having an eidetic memory means having a "perfect" memory, but even these superhuman memory machines can have some trouble recalling absolutely every detail with crystal clear accuracy. However, that doesn't mean you can't emulate these memory superstars and improve your own memory and protect yourself against age-related diseases and maladies.

確實有人有近乎完美的記性，可以從過去經歷中檢索出大量信息。只是，即使很多人認爲這樣的記憶已經很完美，他們有的時候也不能準確清晰地記起一些特定的細節。雖然真正完美的記憶並不存在，但你還是可以擁有近乎完美的記憶力，超越這些記憶達人，去抵抗歲月給你帶來的疾病和健忘。

Some scientists believe people with excellent recall and the ability to remember everything use a special mental filing system to keeping things organized in their memories. Mental tricks are also used by magicians to wow audiences with seemingly impossible feats of memory. But do you need to know special tricks or have an eidetic memory to remember everything? If you're worried you've forgotten more in life than you ever knew, don't worry. Science has you covered! Check out these 10 scientific secrets to a perfect memory.

有些科學家認爲，那些記憶力超羣的人其實是採用了一種特殊的“歸檔法”來使自己記憶的東西變得有條理。有的時候，魔術師們也會用上一些需要超高記憶能力的心理欺騙術使觀衆連連驚歎。但是你如果你只是擔心自己會忘記日常生活中的一些小事情，其實並不需要用到心理欺騙術這麼高端的東西啦！一些科學小方法就可以幫助你實現這個目標。以下就是10個提高記憶能力的方法，你記得住嗎？

10. Drawing Words Helps Your Brain Recall Them

10. 把單詞畫出來！

The "Quarterly Journal of Experimental Psychology" published a study in early 2016 entitled, "The drawing effect: Evidence for reliable and robust memory benefits in free recall." While the title seems a bit long and complex, the study actually demonstrated a very simple idea. Drawing words in picture form helps people make better and stronger memories. The authors of the study created simple tasks where a participant would first draw a simple word, like a common piece of fruit. Later, the authors of the study would ask the participants to recall the words they drew. Other participants in the study were given different tasks like repeating the given word aloud a certain number of times or actually writing the word down. The researchers found that participants who drew doodles of the words they needed to recall fared much better than other participants.

2016年上半年，《實驗心理學》期刊刊登了一項研究，題爲“繪畫效應：幫你在無障礙回憶的過程中構築可靠強大的記憶力”。雖然這篇文章的題目看起來有點長、有點複雜，但是它證明的觀點其實很簡單，即把單詞畫出來的記憶方式能夠建立更爲優質牢固的記憶。研究的主持人進行了一個簡單任務實驗，在實驗中，一位參與者要求畫出簡單的單詞，比如常見的水果，接着，他被要求回憶自己畫的是些什麼單詞。另一些參與者被要求重複朗讀給出的單詞。

Anyone who doesn't feel they can tap into their inner-Picasso to create amazing drawings needn't worry. The study demonstrated that it wasn't the quality of the doodles and drawings that helped participants recall given words. Drawing a simple outline of a banana offered just as much benefit to the memory as a perfectly drawn piece of fruit. Additionally, the study found that participants only needed to spend a few seconds on their drawing to receive a significant boost to their ability to recall the word. The researchers plan to take their research a step further in the future by introducing more complex words and ideas and measuring the memory success of participants asked to recall those intricate thoughts.

結果發現，被要求畫出單詞的參與者能夠更準確地記起這些單詞。而且畫本身的質量並不會對記憶效果有什麼影響，幫助記憶的僅僅是“畫畫”這個動作。對於香蕉，畫一個大概的輪廓和詳細的畫出每個細節，產生的作用是一樣的。參與者們即使只是花上幾秒來畫畫，也能在記憶結果上有顯著提高。研究人員還計劃進一步地引進更復雜的單詞甚至觀點表述來觀察參與者記憶表述的準確度。

9. Putting Yourself in Someone Else's Shoes Improves Memory

9. 設身處地也能提高記憶力

A study published in the journal "Clinical Psychological Science" in 2012 showcased the power of self-imagination, which showed the technique could help people with impaired memories, as well as individuals with no memory problems. As with other studies of human memory, the scientists asked participants to remember a list of words related to certain personality traits. The participants were then asked to use a specific strategy to help them recall the words. For example, some participants were asked to remember one personality trait by thinking of a second word that rhymed with the trait. Other participants were asked to remember the definition of the trait while others were asked to engage in "self-referential processing" where they would think about the trait in a personal, self-reflective way.

《臨牀心理學》在2012年刊登的一篇研究文章中凸顯了設身處地的作用。不管當事人有沒有記憶方面的問題，這個方法都能夠提高他們的提高記憶能力。和其他針對人類記憶的研究一樣，科學家們要求參與者們記憶一個關於人格特點的單詞表。參與者被要求使用特定的、能夠幫助他們回憶的方法。比如有些參與者用諧音記憶，有些聯想這個特徵的定義，有一些則用“設身處地法”，把自己想象成那麼一個人。

The study participants asked to imagine acting out the trait, which is a method of self-imagining, were most successful in remembering the personality traits when questioned about them later. In fact, study participants who engaged in self-imagining were three times as likely to successfully remember a personality trait than participants who didn't use any type of memory device or method. The scientists in charge of the study believe that self-imagining could help individuals in rehabilitation programs, as well as anyone with a memory impairment. However, it's likely that the technique could help just about everyone, even if he or she wasn't currently in a rehabilitation program or diagnosed with memory problems. For example, if you wanted to remember where a friend bought a pair of shoes, you might imagine yourself walking into that store to buy the shoes.

結果那些要求進行設身處地和角色扮演的人在隨後的提問環節表現最好。準確地說，這些運用設身處地法進行記憶的人記單詞的效率是使用其他記憶方式的人的三倍。雖然主持這項實驗的科學家們研究的是設身處地法對患有記憶力損傷的人恢復記憶的影響，但無論人們有沒有記憶損傷，皆可能受益於此。如果你想記住朋友在哪買了一雙鞋子，不妨就試着想象走進店裏買鞋的是自己。

8. Experienced Better Cognitive Performance With Bare Feet

8. 赤腳能夠提高記憶力

A fascinating study from researchers at the University of North Florida reveals that running barefoot may actually improve your memory more than running with shoes. While most memory studies seem to take place in a laboratory or room where everyone sits at a table, this experiment definitely introduced an interesting idea to the search for a better memory. The experiment focused on something called "working memory," which is the human ability to process information and recall details throughout life. The scientists published the results of their study in "Perceptual and Motor Skills," and found that running barefoot resulted in a not-insignificant memory boost when compared with memory performance after running with shoes. The researchers found that tossing your shoes off and running for about 16 minutes at a comfortable pace could result in a 16% improvement in working memory performance.

北弗羅裏達大學的一個有趣的實驗證明光腳跑步比穿鞋跑步更能提高記憶力。和那些在實驗室和室內坐在桌子邊進行的試驗不同，在這個實驗中，研究人員們引入了一些有趣的觀點來探索提高記憶力的奧祕。實驗的研究對象爲“工作記憶”，即人們加工信息和回顧生活細節的能力。科學家們發現，光腳跑步比起穿鞋跑步來說，可以對記憶力產生輕微的提高。在試驗中，年齡爲18-44週歲的參與者們被要求跑兩輪，一次穿鞋，一次不穿鞋。

Participants in the study were between the ages of 18 and 44 and were asked to run twice – with and without shoes. After completing their quick runs, researchers found that the heart rate and overall run speed of each participant had no effect on memory, but the presence of shoes or bare feet did. The researchers have hypothesized that the need to engage the mind while running barefoot to avoid pebbles or other impediments could have a positive impact on a person's ability to remember things. If you're an adventurous person, you might try taking a barefoot jog around the block before your next test or before you need to remember something important.

經對比，科學家們發現，快跑之後心率變化和整體的跑步速度對記憶結果沒有影響，但是穿不穿鞋卻有影響。具體地說，脫下鞋慢跑16分鐘就能夠讓“流水記憶”能力提高16%。這一研究結果後被髮表在了《知覺與運動技能》一書上。科學家們推斷 ，可能是因爲不穿鞋跑步的時候，人們需要時刻擔心石頭或者其他障礙物，這個過程對記憶能力的提高產生了正面的影響。如果你是一個冒險主義者，也許在下次考試或者需要記憶什麼重要事項之前可以試着在小區光着腳慢跑試試。

7. Pumping Iron Could Enhance Long-Term Memory

7. 舉重訓練可以幫助提高長期記憶力

The theory that exercise boosts your intelligence might have some basis in fact according to a study conducted at Georgia Tech. Even if you don't like lifting weights, and the inside of a gym makes you want to run for the nearest doughnut shop, it might take just 20 minutes to enhance your memory, according to the 2014 study. Researchers asked participants to work out for 20 minutes in an intense manner and found that just 20 minutes of activity could help improve "episodic memory" by as much as 10% in young adults.

根據喬治亞工學院2014年的一項研究，運動確實可以開發智力，即使你不喜歡舉重訓練或者不喜歡健身館的環境，想改用吃堅果的方式提高記憶力，通過鍛鍊提高記憶力其實只需要20分鐘。在這項實驗中，研究人員要求參與者進行20分鐘的高強度訓練，他們發現，僅僅20分鐘就可以讓年輕人的“事件記憶”能力（也叫長期記憶力）提高10%。

Episodic memory is also known as long-term memory, and the researchers approached the study of exercise in a different manner than previous studies. Other studies examined the impact of aerobic exercise conducted over many months, but this study simply asked participants to lift weights a single time. During the test, half of the participants were asked to use a weight machine before recalling a series of images they were shown at the start of the test. The other half of the participants were also asked to recall the images but without having engaged in any strenuous activity before the recall session. In demonstrating the memory improvement for the participants who engaged in just a single session of weight lifting, the researchers were able to show that improving one's memory through exercise didn't take hours of dedication in the gym. The next time you have the opportunity to lift weights or someone tries to convince you to join the gym you might just want to take him or her up on the offer.

在實驗中，參與者們被要求回憶一些他們在實驗開始的時候看到的圖片，其中，一半參與者在回憶之前進行了舉重訓練，另一半參與者沒有進行這樣的高強度活動。他們發現，參與了舉重訓練的人在記憶能力上有所提高。這項研究實現了運動研究上的獨闢蹊徑，其他研究的研究對象多是對有氧運動本身，研究時間跨度長達數，但是這項研究的研究對象卻是人類記憶，在研究時也僅僅是要求參與者們花一點時間舉重而已。研究人員證明了其實提升記憶力並不需要數個小時的鍛鍊。下次再有誰讓你去舉重或者去健身館鍛鍊的話，你大概會想感謝他一番的吧？

6. Cutting Down on Saturated Fats Could Preserve Your Memory

6. 減少飽和脂肪攝入可以幫助保持記憶力

A study cited in an article from Harvard University suggests your diet could have a significant impact on your memory as you age. Scientists at Brigham and Women's Hospital published a study within the "Annals of Neurology" that suggested women who ate high levels of saturated fat in foods like red meat and butter didn't perform as well on memory tests than women who regularly consumed less saturated fat. Researchers haven't yet discovered the connection between saturated fat and memory, but they hypothesize it could have something to do with a person's genes. Scientists and doctors have long recommended that patients work to control their cholesterol levels as they age to protect the memory during the aging process.

哈佛大學的一項研究證明，隨着年齡增長，飲食可能會對你的記憶力有重要的影響。婦女醫院的科學家們在《神經病學記事》發表的研究報告指出，食用含有大量飽和脂肪酸的食物（如紅肉和黃油）的女性比正常飲食的女性記性更差。雖然研究人員暫時沒有發現記憶力和飽和脂肪之間的確切聯繫，但是他們猜測飽和脂肪酸也許對基因有那麼些影響。

The Harvard article suggests that protecting the brain with a heart-healthy diet could be the key to warding off dementia and keeping your memory intact well into your golden years. Some studies have suggested certain foods have a positive impact on memory, but no study thus far has revealed the existence of a miracle food. The idea that a heart-healthy diet could also prove beneficial to the brain and memory has become popular with doctors studying Alzheimer's disease and dementia. Some of the risk factors associated with heart disease are similar to those associated with dementia and Alzheimer's. Foods recommended for a heart-healthy diet include fruits, vegetables, and whole-grain bread, as well as beans, nuts, and olive oil. If you can't use every one of these 10 scientific secrets to a perfect memory, a healthy diet might help you avoid losing it!

這篇文章指出，食用有益於心臟的食物是防止癡呆、保護記憶力的關鍵。一些心臟病的併發症和阿爾茨海默症以及癡呆症的併發症十分相似，因此研究阿爾茨海默症和癡呆症的教授們認爲，有益於心臟的食物大概也有益於大腦和記憶。水果、蔬菜、全麥麪包、豆子、堅果和橄欖油都有對心臟有益。如果這10個方法你不能都採用的話，一個健康的飲食至少能讓你不要丟失記性。