1STAY CALM ON YOUR COMMUTE上下班途中保持冷静



Low-level stress, experienced on a regular basis - such as commuting during rush hour every day - has been found to affect how well the brain recalls information. Keeping as calm as possible during such situations can give your memory a boost.在平时的日常情境中，如上下班高峰期途中，低水平压力会影响大脑回忆信息的能力。在这样的情况下尽可能地保持冷静有助于提升记忆力。 MEMORY BOOST TIP: Listen to a calming guided meditation or choose music that makes you smile during potentially stressful situations.记忆力提升小贴士：遇到可能会造成你压力过大的情况时，聆听一段宁神静心的引导性冥想或选择舒心放松的音乐。2NURTURE YOUR ROMANTIC RELATIONSHIPS培养浪漫关系



This one is pretty surprising: scientists from Sweden’s Orebro University found that people who live with a partner at midlife are 50% less likely to developing cognitive impairment later in life than people who live alone. As a result - married people were found to have better memory function.有一项研究着实令人惊讶：瑞典厄勒布鲁大学的科学家发现，相比独居的人，中年时和伴侣一起生活的人在以后的生活中患认知障碍的可能性要低50%。据此表明已婚人士的记忆力更好。 MEMORY BOOST TIP: Tell your partner something that you love about them, today. It might just save both of your memories down the line.记忆力提升小贴士：今天就告诉你的伴侣你爱他/她的什么。这可能会帮你们保存各个阶段的美好回忆。3MAKE SURE YOU’RE GETTING ENOUGH CARDIO EXERCISE确保足够的有氧运动



It turns out cardiovascular exercise - the type that gets your heart racing and your sweat flowing - benefits more than just your physical health. A study by the University of British Columbia found that regular aerobic exercise boosts the size of the hippocampus, the brain area involved in verbal memory and learning.原来，能让你心跳加速、汗流浃背的有氧运动不仅仅有益于身体健康。不列颠哥伦比亚大学的一项研究发现定期做有氧运动会增大海马体——大脑中掌管语言记忆和学习的区域。 MEMORY BOOST TIP: Mix it up! It doesn’t matter what sort of exercise you do - as long as you’re breaking a sweat and your heart is pumping. Fun ideas include bike riding, dancing, kickboxing and swimming. 记忆力提升小贴士：动起来！不论你做哪种运动，只要能让你出一身汗、心跳加快就好。推荐几种有趣的运动：骑车、跳舞、跆拳道和游泳。

4FINISH EATING LONG BEFORE YOU GO TO SLEEP睡前一段时间不要进食


Eating at times that you’d normally be sleeping - such as late evening or in the middle of the night - can also affect the hippocampus. A recent eLife study found that occasional midnight munchies are fun - it’s when late night eating becomes a habit that the brain structure becomes affected.偶尔在该睡觉的时候吃东西，比如傍晚或者深更半夜的时候，也会影响海马体。最近eLife的一项研究发现，虽然偶尔半夜里吃块小点心让人心情愉悦，但如果养成深夜吃东西的习惯，脑部结构就会受到影响。 MEMORY BOOST TIP: Plan to finish dinner three hours before you usually go to sleep, and resist the urge to hit the pantry if you’re up in the middle of the night.记忆力提升小贴士：通常在睡觉前三小时就要计划结束晚餐了，一定要克制住自己半夜醒来时“造访”食品储藏室的冲动。

5PRACTICE MINI MEDITATIONS WHEN YOU NEED TO FOCUS需要集中注意力时练习迷你冥想

Priming your mind to focus when you need it most can up the chances that you’ll remember those little details. And it’s those details that make the difference between an average memory and a genuine elephant mind.

需要集中注意力时，引导自己集中精神能够提高你记忆微小细节的能力。正是这些细节造成了普通记忆力和超强记忆力间的巨大差异。

MEMORY BOOST TIP: In the moments before an important meeting or conversation, find a comfortable position and relax for your mini meditation. Close your eyes, consciously relax your body, and concentrate on your inhalations and exhalations for 3-5 minutes. Any time you notice your mind wandering, gently bring it back to the breath.记忆力提升小贴士：在重要会议或谈话前，找一个合适的地方，放松身心，进行一段迷你冥想。闭上双眼、有意识地放松身体、在3-5分钟的时间里将注意力集中在呼吸上。每当你发现自己思绪游移时，要慢慢地将注意力带回到呼吸上。

6SNACK ON FRUIT OR DARK CHOCOLATE把水果或黑巧克力当零食



No surprises here: a diet that’s low in sugar has been found to boost memory function. A UCLA study found that in the long-term, high-fructose diets alter the brain’s ability to learn and remember information.不要诧异哦，低糖饮食有助于提高记忆力。加州大学洛杉矶分校的一项研究发现，长期摄入高果糖的日常饮食会改变大脑学习和记忆信息的能力。 MEMORY BOOST TIP: Swap sugary desserts for healthy alternatives like fresh berries or good quality dark chocolate.记忆力提升小贴士：用健康小吃代替甜点，如多吃新鲜草莓或高质量的黑巧克力。

7WATCH YOUR TOFU INTAKE注意豆腐的摄入量



While tofu is often considered a health food, it turns out that too much can increase memory loss later in life. An Indonesian-based study found that eating tempeh, a fermented soy product made from whole soybean, improves memory function.虽然豆腐被认为是健康食品，但是吃太多豆腐会导致在日后的生活中记忆力衰退。然而，一项以印尼人为调查对象的研究发现，吃印尼豆豉——一种黄豆发酵的豆制品——会提高记忆力。 MEMORY BOOST TIP: If you’re vegetarian or just eat a lot of tofu, switch a few servings per week for an alternative such as tempeh, seitan or whole beans.记忆力提升小贴士：如果你是素食主义者或食用了大量豆腐，每周改变一次饮食，吃些印尼豆豉、麦麸或黄豆。