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Hey everyone, and welcome to TopThink. Today, we are going to learn about 7 science-proven methods to boost your memory.

大家好，欢迎收看《生活中的科学》。今天，我们一起来看看，科学证实的 7 个方法提高记忆力。

Now, let's begin. 1. Meditation

现在开始吧。1. 冥想

You live a busy life, many of your memories get lost in the problems, choices, and anxieties you face on a daily basis. You have so much on your mind at any given moment that your brain loses track of important information.

你的生活很忙碌，许多记忆在你每天面临的问题、选择和焦虑中丢失。时时刻刻你都要考虑很多事情，以至于你的大脑失去了对重要信息的追踪。

So how do you keep track of everything you want to remember? How do you improve the clarity of your memory?

那么，你如何追踪想要记住的一切？如何提高记忆的清晰度？

According to a 2019 study in the journal Brain Sciences, quiet meditation is one of the most effective ways to improve your working memory. You spend 15 to 20 minutes thinking quietly to yourself.

根据 2019 年发表在《脑科学》杂志上的一项研究，安静的冥想是提高工作记忆的最有效方法之一。利用 15 到 20 分钟安静地思考。

You find a private space where no one will disturb you and sit with your own thoughts. Yeah, this sounds simple, but if you're not familiar with meditation it can be a unique challenge.

寻找一个无人打扰的私人空间，坐在那里自己思考。是的，这听起来很简单，但如果你不熟悉冥想，这可能是个不寻常的挑战。

It's tempting to worry about your problems or rehash everything that happened throughout the day. Instead, live in the moment and let your mind wander freely.

你很容易担心自己的问题，或者反复思考一天中发生的所有事情。相反，要活在当下，让思想自由游走。

Drift between thoughts and ideas. Don't pay special attention to anything.

在思想和想法之间转换。不要特别关注任何事情。

Don't worry about the outside world. Don't think about how much time has passed or if you're meditating the right way.

不要担心外面的世界。不要考虑时间过去了多少，也不要考虑冥想方式是否正确。

These calming, patient moments release stress and provide a much-needed period of clarity for your mind. If you meditate on a daily basis, you may discover your brain feels more organized.

这些平静、耐心的时刻可以释放压力，为大脑提供一个急需的清晰时期。如果你每天都进行冥想，你可能会发现大脑更有条理了。

It helps to think about your brain like your bedroom. If you don't maintain your room, it gets messy, right?

想象大脑是你的卧室。如果你不维持房间整洁，它就会变得很乱，对吧？

It gets crowded with miscellaneous clothes, dishes, and trash. You steadily lose sight of the important things in your room, because there's so much garbage in the way.

里面塞满了杂乱的衣服、盘子和垃圾。你很容易忽视房间里的重要事物，但过多的垃圾挡住了你的视线。

But what happens when you clean your room? Bit by bit, you find what you're looking for.

但当你打扫房间时会怎样呢？逐渐地，你找到了要找的东西。

Your brain works the same way. When you meditate, you're giving your brain the chance to put everything in its proper place.

大脑的工作原理也是这样的。当你冥想时，你给大脑一个机会整理事情的恰当位置。

And that helps your brain prioritize important memories and recognize mental mistakes. So give this proven method of boosting your a memory a try.

这有助于你的大脑确定重要记忆的优先次序，也能认识到其中错误。所以，尝试一下这个已经被证实的提高记忆力的方法吧。

It only requires a few minutes, but the benefits of meditation help you stay mentally organized day in and day out. 2. Cup of Coffee

只需几分钟，冥想的好处是能够帮你每天都保持思维有序。2. 一杯咖啡

We all know coffee supplies a burst of energy. A cup of coffee contains caffeine, and caffeine is the most popular energy-booster in the world.

我们都知道咖啡积攒能量的爆发。咖啡中含有咖啡因，而咖啡因是世界上最流行的提神剂。

But did you know that coffee can also improve your memory? This comes from a 2014 study in the journal Nature Neuroscience.

但你知道咖啡也可以改善记忆吗？这来自于 2014 年《自然神经科学》杂志的一项研究。

Researchers gave two groups of participants a memorization task. Then, they tested each group on the same task later in the day.

研究人员分给两组参与者一个记忆任务。然后，他们在当天晚些时候对每组人进行了相同任务的测试。

They discovered that participants were more enthusiastic and remembered more information when they drank a cup of coffee. It turns out, that boost of energy helps your brain work faster, make more connections, and solve more complicated problems.

他们发现，当参与者喝完一杯咖啡后，其热情更高，记住的信息也更多。事实证明，这种能量的提升有助于大脑加速工作，建立更多的联系，解决更复杂的问题。

Caffeine isn't a blanket solution to all your cognitive needs, but it can have a significant impact on your mental performance. 3. Eating Berries

咖啡因不能包治百症地满足你所有的认知需求，但可以对你的精神表现产生重大影响。3. 食用浆果

Here's another memory booster that few people use in their daily lives. Some foods are scientifically proven to increase the power of your memory.

下面是另一种记忆助推器，很少有人在日常生活中使用。科学证明，有些食物可以增强记忆力。

Strawberries and blueberries, for example, contain an important chemical called flavonoids, which delay the gradual aging and decline of your memory. According to Harvard University, one study from the Annals of Neurology unlocked the secret of memory boosting berries.

例如，草莓和蓝莓含有一种叫做类黄酮的重要化学物质，可以延缓衰老和记忆力衰退。根据哈佛大学的说法，《神经病学年鉴》的一项研究揭开了增强记忆的浆果的秘密。

In their study, women consumed extra servings of flavonoid-rich berries on a weekly basis. Over time, these women saw notable improvements to their memories.

在他们的研究中，女性每周食用额外的富含类黄酮的浆果。随着时间的推移，这些女性的记忆力得到了明显的改善。

All because they ate a few extra berries. But exactly how many berries should you eat to improve your memory?

这都是因为她们多吃了一些浆果。但是，到底应该吃多少浆果才能改善记忆呢？

Don't worry, you don't have to scarf down handfuls of strawberries with every meal. In the same study, participants ate only two or more extra servings of berries each week, and they still saw significant improvements.

别担心，你不必每餐都吃几把草莓。在同一研究中，参与者只吃两份或每周吃多一点的浆果，仍能起到明显的改善。

So incorporate your favorite berries into your diet. Whether you like blueberries on your cereal or a bowl of strawberries with sugar, these flavonoid-rich fruits can nourish your memory for years to come.

所以在饮食中加入你最喜欢的浆果吧。无论你是喜欢在麦片上放蓝莓，还是喜欢一碗加糖的草莓，这些富含类黄酮的水果可以在未来几年内滋养你的记忆。

4. Sleep Consolidation If you want to strengthen your memory, you need a healthy sleep cycle.

4. 巩固睡眠如果你想加强记忆，你需要一个健康的睡眠周期。

Many people don't realize that your brain stores most of its memories when you're asleep. During a typical eight-hour cycle, your brain encodes important memories, discards unnecessary information, and helps you process new ideas.

许多人没有意识到，大脑在睡眠期储存了大部分的记忆。在一个典型的八小时周期中，你的大脑对重要的记忆进行编码，丢弃不必要的信息，并帮助你处理新的想法。

This complicated process affects every stage of your sleep cycle. During non-rapid eye movement or NREM cycles, your brain is preparing to absorb more information by moving important memories to long-term storage.

这个复杂的过程影响着你睡眠周期的每个阶段。在非快速眼动（NREM）周期中，大脑正准备通过将重要记忆转移到长期存储中以接收更多信息。

During your REM cycles sleep, your brain stores sensory and emotional memories. This perceptual information, whether it's a sight, a sound, or a feeling, has a significant impact on the content of your dreams.

在快速眼动周期睡眠期间，大脑储存感官和情感记忆。这些感知信息，无论是视觉、声音还是感觉，都对梦境有很大的影响。

If you don't get enough sleep - or keep an irregular sleep schedule - your brain misses out on those stages of cognitive storage. When you wake up, you feel cloudy and forgetful, because your brain isn't prepared for another day full of perceptual stimuli, strong emotions, and long lists of information.

如果睡眠不足或保持不规律的睡眠时间，大脑就会错过这些阶段的认知存储。醒来时，你会感觉浑浑噩噩、健忘，因为大脑还没有准备好迎接充满感性刺激、强烈情感和长长的信息列表的新一天。

Sleep deprivation is one of the most common causes of lapses in your memory. The problem isn't your brainpower or your recall.

睡眠不足是导致记忆力下降的最常见原因之一。问题不在于脑力或记忆力。

It's your sleep cycle. Your brain isn't well-rested or prepared, and that affects your performance.

二是睡眠周期。大脑没有得到充分休息或准备而影响了你的表现。

So get a good night's sleep and keep your sleep cycle consistent. Because your brain needs all eight of those hours to stay on top of its game.

因此，要有一个良好的睡眠，并保持睡眠周期。因为大脑需要这些八小时睡眠周期保持巅峰状态。

5. Create Mnemonics Mnemonics are a flexible and diverse memory tool that can help you remember just about anything.

5. 创造记忆法记忆法是一种灵活多样的记忆工具，能帮你记住一切。

A mnemonic is a pattern of letters, images, or ideas that helps you recall more information. These patterns create memorable connections between simple cues and complex topics.

记忆法是一种字母、图像或想法的模式，帮你回忆更多的信息。这些模式在简单的线索和复杂的主题之间建立了令人难忘的联系。

When your brain sees or hears each cue, it recalls a large concept associated with that specific memory. The most common pattern is a one-word mnemonic.

当你的大脑看到或听到每个线索时，就会回忆起与该特定记忆相关的大概念。最常见的模式是单字记忆法。

One-word mnemonics like ROYGBIV, for example, help you remember longer lists of information in a specific order. In this case, ROYGBIV helps you remember the colors of the rainbow by assigning each color to one letter within this mnemonic word.

例如，ROYGBIV 这样的单字记忆法，可以帮你按照特定的顺序记住较长的信息清单。这个例子中，ROYGBIV 通过每种颜色的一个单字帮你记住彩虹的颜色。

But there are dozens of different kinds of mnemonics. Music mnemonics assign larger topics to melodies and songs.

但是有几十种不同的记忆方法。音乐记忆法是将较大的主题分配给旋律和歌曲。

Sentence mnemonics create longer, often strange-sounding strings of words, like "Every Good Boy Does Fine," which helps you remember the musical notes on the treble clef. If you're interested in using mnemonics to boost your memory, try a few different patterns and see which one works for you.

句子记忆法创造了更长的、通常听起来很奇怪的词串，如“Every Good Boy Does Fine”，帮你记住高音谱号上的音符。如果你对记忆法提高记忆力感兴趣，可以尝试不同的模式，看看哪种更适合你。

Each mnemonic activates a slightly different area of your brain. When you finally find a pattern that you like, make mnemonics of your own.

每种记忆法都会激活你大脑的一个稍微不同的区域。当你找到自己喜欢的模式时，就制作你自己的记忆法。

Because these shortcuts can make your memory stronger than ever. 6. Reduce your Stress

因为这些捷径可以使你的记忆力比以前更强。6. 减少压力

Stress has a negative influence on all kinds of cognitive metrics. When you're stressed out, you simply don't perform the way you want to.

压力对各种认知均有消极影响。当你有压力的时候，你根本就不会以你想要的方式去执行。

While some people thrive under pressure, unnecessary stress generally slows your reaction time and clouds your thinking. But does stress impact your memory?

虽然有些人在压力下茁壮成长，但不必要的压力通常会减慢反应速度，影响思考。压力会影响记忆吗？

All right, let's say you're stressed about a project at work. That stress weighs on your mind, creating negative emotions like frustration, self-doubt, and anxiety.

假设你对工作中的一个项目感到压力。这种压力压在你的脑海里，让你产生了沮丧、自我怀疑和焦虑等负面情绪。

With these emotions hanging over your head, it can be difficult to focus your attention on memorizing something simple, like a list of words. But emotional stress isn't the only reason your memory suffers.

在这些情绪的笼罩下，你很难将注意力集中在记忆一些简单的东西上，比如一串单词。但是，情绪压力并不是记忆力受到影响的唯一原因。

When you're experiencing excess stress, your brain releases hormones like cortisol, which impair your memory. One study even found that cortisol gradually shrinks your brain.

当压力过大时，大脑会释放出皮质醇等荷尔蒙，从而损害你的记忆。一项研究甚至发现，皮质醇会使你的大脑逐渐缩小。

Last but not least, stress significantly increases your mental fatigue. You're prone to exhaustion and lazy habits, which ultimately damage your ability to retain information.

最后同样重要的是，压力会明显提升精神疲劳。你容易出现疲惫和懒惰的习惯，这最终会损害你记住信息的能力。

So what should you do? How do you manage the stress in your life and keep your memory working the way it should?

那么你应该怎么做？你如何处理生活中的压力，并保持记忆正常工作呢？

Luckily, there are plenty of tools you can use to not only manage your stress but increase your cognitive performance. And most of them are easier than you think.

幸运的是，有很多工具可以用来管理压力，提高认知能力。其中大多数工具比你想象的要容易。

Breathing technique can help you unravel after a long day. Engaging with hobbies can take your mind off of work and help you think through complicated problems.

呼吸技巧可以帮你经历漫长的一天后解脱。从事兴趣爱好可以使你的注意力从工作中转移出来，帮你思考复杂的问题。

You can also write down your thoughts, which strengthens your memory by placing those important emotions down on paper. The longer your stress goes unchecked, the more damage it can do to your brain.

你也可以写下想法，通过把那些重要的情绪写在纸上，加强记忆。压力不受控制的时间越长，对大脑造成的损害就越大。

So get control of your stress. Find a stress-management routine that works for you.

所以要控制你的压力。找到一种适合自己的压力管理方法。

That way, you can keep your memory in tip-top shape. 7. Sensory Stimulation

这样，你的记忆力就能保持在最好的状态。7. 感官刺激

There's a lot of crossover in your brain between your senses and your memory. When you taste a familiar food or smell a familiar scent, a wave of memories may come rushing back.

大脑中的感官和记忆之间有很多交叉点。当你尝到熟悉的食物或闻到熟悉的气味时，一波记忆就会涌现出来。

Our senses are some of the strongest memory tools we have. So, if you want to increase your memory, it's time to use your senses to your advantage.

我们的感官是我们最强大的记忆工具之一。因此，如果你想增强记忆力，该利用感官发挥优势了。

Anytime you want to remember something, activate one of your five senses. Attach an image, a smell, or a feeling to that piece of information.

当你想记忆的时候，激活这五种感官之一。将图像、气味或感觉与这一信息联系起来。

Now, each time you perceive that sensory stimuli, your brain may recall the information you wanted to remember. Professional memorizers use this trick to retain huge volumes of information.

现在，每次感知到这种感官刺激时，大脑就可能想起你想记住的信息。专业的记忆者便使用这个技巧记住大量的信息。

For example, you might associate a series of playing cards with a string of strong, narrative images. As you recall those vivid pictures and activate your visual memory, you're also recalling the cards attached to each image.

例如，你可能将一把扑克牌与一串固定的叙述性图像联系起来。当你回忆起这些生动的图片并激活视觉记忆时，你还会回忆起附在每个图片上的卡片。

Just like that, you've memorized a large quantity of numerical information without memorizing a single number. So get your senses involved.

就这样，你记住了大量的数字信息，而没有记住任何一个数字。因此，让你的感官参与进来。

Draw pictures while you study. Chew flavorful gum. Listen to memorable music. Don't rely solely on your eyes or ears to encode all the information you experience on a daily basis.

在学习时画画，咀嚼有味道的口香糖，听听令人难忘的音乐。不要仅仅依靠眼睛或耳朵来编码每天经历的所有信息。

Because your five senses are the strongest memory tools in your toolbox. Thank you for watching TopThink, and be sure to subscribe, because more incredible content is on the way.

因为五种感官是你工具箱中最强大的记忆工具。感谢收看《生活中的科学》，请订阅频道，下期更加精彩。