201712291658【保持聰明,銳利和專注】12妙法 (王明純翻譯)

【保持聰明,銳利和專注】12妙法

12 Tips to Stay Smart, Sharp, and Focused

這篇英文文章寫得很好,因此我把Google翻譯的中文加以核對,並修正其錯誤或文法不通之處。希望可以幫助讀者的閱讀。  王明純  2017.12.29

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1/12用你的大腦 Use Your Brain

It's true: Use it or lose it. Stretching your brain keeps your mind sharp. People who are more active in mentally challenging activities are more likely to stay sharp. Try these:

·         Read a book.

·         Go to a lecture.

·         Listen to the radio.

·         Play a game.

·         Visit a museum.

·         Learn a second language.

這是真的:使用它或失去它。伸展你的大腦,讓你的思維敏銳。在精神上具有挑戰性的活動中,更積極的人更有可能保持銳利。試試這些:

讀一本書。

去聽講座。

聽收音機。

玩個遊戲。

參觀博物館。

學習第二種語言。

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2/12把事情交換混合做Mix Things Up

Remember trying to talk backwards as a child? Researchers at Duke University created exercises they call "neurobics," which challenge your brain to think in new ways. Since your five senses are key to learning, use them to exercise your mind. If you're right-handed, try using your left hand. Drive to work by another route. Close your eyes and see if you can recognize food by taste.

還記得小時候想說話嗎?杜克大學的研究人員創造了他們稱之為“神經生物學”的練習,這挑戰了你的大腦以新的方式進行思考。既然你的五官是學習的關鍵,那就用它們來鍛煉你的思維。如果你是右撇子,試著用你的左手。開車到另一條路線工作。閉上你的眼睛,看看你是否可以通過口味來識別食物。

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3/12運動鍛鍊保持銳利Work Out to Stay Sharp

Exercise, especially the kind that gets your heart rate up like walking or swimming, has mental pluses, too. Although experts aren't sure why, physical activity might increase the blood supply to the brain and improve links between brain cells. Staying active can help memory, imagination, and even your ability to plan tasks.

運動,特別是像步行或游泳讓你心跳加速的那種,也有精神的助益。雖然專家不知道為什麼,但體力活動會增加大腦的血液供應,並改善腦細胞之間的聯繫。保持活躍可以幫助記憶,想像力,甚至是計劃任務的能力。

4/12健康飲食增強腦力A Healthy Diet Builds Brainpower

Do your brain a favor and choose foods that are good for your heart and waistline. Being obese in middle age makes you twice as likely to have dementia later on. High cholesterol and high blood pressure raise your chances, too. Try these easy tips:

·         Bake or grill foods instead of frying.

·         Cook with "good" fats like oils from nuts, seeds, and olives instead of cream, butter, and fats from meat.

·         Eat colorful fruits and veggies.

·         Eat fish.

幫你的大腦一個忙,選擇適合你的心臟和腰圍的食物。中年肥胖會讓你後來患癡呆症的機率增加一倍。高膽固醇和高血壓也會增加癡呆的機會。試試這些簡單的建議:

烘培或燒烤食物,而不是煎炸。

用堅果,種子和橄欖油等“好”脂肪烹調,而不是奶油,黃油和肉類中的脂肪。

吃五顏六色的水果和蔬菜。

吃魚。

5/12注意你喝的東西Watch What You Drink

You know that too many drinks can affect your judgment, speech, movement, and memory. But did you know alcohol can have long-term effects? Too much drinking over a long period of time can shrink the frontal lobes of your brain. And that damage can last forever, even if you quit drinking. A healthy amount is considered one drink a day for women and two for men.

你知道太多的(酒精)飲料會影響你的判斷力,言論,動作和記憶力。但是你知道酒精會有長期的影響嗎?長時間過度飲酒可能會縮小你大腦的額葉。即使你戒酒,這種傷害可以永遠持續下去。一個健康的數量是婦女每天一杯,男人兩杯。

6/12電動遊戲訓練大腦Video Games Train Your Brain

Grab that joystick. Several studies found that playing video games stimulates the parts of the brain that control movement, memory, planning, and fine motor skills. Some experts say gaming only makes you better at gaming. The verdict may still be out, but why let kids have all the fun?

抓住搖桿吧。一些研究發現,玩電子遊戲會刺激控制運動,記憶,計劃和精細動作技能的大腦部分。一些專家認為,遊戲只會讓你在遊戲中變得更好,這判斷可能還沒有結論,但為什麼只讓孩子們玩得開心呢?

7/12音樂幫助你的大腦 Music Helps Your Brain

Thank your mom for making you practice the piano. Playing an instrument early in life pays off in clearer thinking when you're older. Musical experience boosts mental functions that have nothing to do with music, such as memory and ability to plan. It also helps with greater hand coordination. Plus, it's fun -- and it's never too late to start.

感謝你的媽媽讓你練習鋼琴。年輕時完樂器,當你年紀大的時候,它會帶來更清晰的思考。音樂經驗會增強與音樂無關的心理功能,如記憶力和計劃能力。這也有助於手部的協調。此外,這很有趣 任何時候開始學習永遠不嫌晚。

8/12為你的心靈交朋友Make Friends for Your Mind

Be a people person! Talking with others actually sharpens your brain, whether at work, at home, or out in your community. Studies show social activities improve your mind. So volunteer, sign up for a class, or call a friend!

做一個合群的人!與他人交談,無論在工作中,在家中,還是在社區中,都可以使你的大腦更加銳利。研究表明,社交活動會改善你的想法。所以去當志願者,報名上課,或者打電話給朋友!

9/12保持冷靜Stay Calm

Too much stress can hurt your gray matter, which contains cells that store and process information. Here are some ways to chill:

·         Take deep breaths.

·         Find something that makes you laugh.

·         Listen to music.

·         Try yoga or meditation.

·         Find someone to talk to.

太多的壓力會傷害你的腦部灰質,它包含存儲和處理信息的腦細胞。這裡有一些方法來放鬆:

深呼吸。

找到讓你笑的東西。

聽音樂。

嘗試瑜伽或冥想。

找人聊天。

10/12睡眠和大腦Sleep and the Brain

Get enough sleep before and after you learn something new. You need sleep on both ends. When you start out tired, it's hard to focus on things. And when you sleep afterward, your brain files away the new info so you can recall it later. A long night's rest is best for memory and your mood. Adults need 7-8 hours of sleep every night.

在學習新東西之前和之後,要有足夠的睡眠。學習的前與後,你都需要睡眠。當你疲倦的時候開始學,很難專注於事物。而當你後來睡覺的時候,你的大腦把新的信息存檔,以便以後再回憶。夜間長時間的休息對記憶和心情是最好的。成人每晚需要7-8小時的睡眠。

 

11/12記憶幫手Memory Helpers

Everybody spaces out now and then. As you get older, you may not remember things as easily as you used to. That's a normal part of aging. Some helpful hints:

·         Write things down.

·         Use the calendar and reminder functions in your phone, even for simple things (Call Dad!).

·         Focus on one task at a time.

·         Learn new things one step at a time.

每個人都時不時會心不在焉。隨著年齡的增長,你可能不會像以前那樣容易地記住事情。這是衰老的一個正常部分。一些有用的方法:

把事情寫下來。

使用手機中的日曆和提醒功能,即使是簡單的事情(打電話給老爸!)。

一次只專注在一項任務。

一步一個腳印地學習新事物。

 

12/12名字遊戲 The Name Game

Have trouble recalling names? Always repeat a person's name while you're talking to them -- at least in your head, if not out loud. Or invent a funny image or rhyme that you link with their name. For example, think of Bob bobbing out in the ocean.

難以記憶名字?當你和他們說話的時候,總要重複叫對方的名字 - 至少在你的腦子裡,如果不是大聲叫的話。或發明一個有趣的圖像或韻律,你連接他們的名字。例如,想到鮑勃在海洋中跳動

資料來源:https://www.webmd.com/brain/ss/slideshow-fit-brains?ecd=wnl_spr_122817_REMAIL&ctr=wnl-spr-122817-REMAIL_nsl-ld-stry_1&mb=IGXTdQAxW7PHfokpkrXBPuHnVev1imbC%400UB56z%2fX5w%3d

 Reviewed by Carol DerSarkissian on July 27, 2016

 

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