Laurie Tarkan 在生活中記憶的喪失并不是不可避免。雖然基因在人類(lèi)是否患有
癡呆癥中起著(zhù)重要作用，但越來(lái)越多的研究顯示，擁有一個(gè)健康的生活方式且持續的接受智力上的刺激可能會(huì )降低記憶力喪失和精神錯亂的機率。
Here are six lifestyle factors that will give your mind a boost:
以下是如何保持頭腦清醒，精神振作的6個(gè)招數：
1. Get Moving
1.運動(dòng)
A number of studies have shown that exercising, especially light exercise, slows the onset of memory loss and dementia. One study of older adults found that walking and doing other light activities like gardening preserved their memory longer than those who were sedentary. Another recent study found that exercise counteracts the brain shrinkage that occurs with age. While the older exercisers gained two percent of their brain volume, non-exercisers lost brain tissue.
大量研究表明運動(dòng)，特別是輕度運動(dòng)可以延緩記憶丟失或癡呆。一份對老年人的研究顯示，進(jìn)行散步或者做些輕度活動(dòng)如園藝，此類(lèi)人群比那些久坐不動(dòng)的人更能保持記憶力。另一份最新報告表明運動(dòng)可以緩解因年紀增大而引起的腦萎縮。當那些喜歡運動(dòng)的老年人因此而增大腦容量的2%時(shí)，其他沒(méi)有進(jìn)行運動(dòng)的老年人卻失去了他們的腦組織.
the benefits appear to start accruing early. one study found that exercise in midlife significantly reduced the incidence of dementia three decades later. and another study published in the journal of sports science and medicine looked at people in their 20s and found that young adults who followed exercise guidelines - moderate exercise five times a week for 30 minutes - had a better memory compared to those who didn’t.
運動(dòng)的好處看似在變老之前就顯現出來(lái)。一份報告表明中年時(shí)期就開(kāi)始運動(dòng)可以明顯的把癡呆癥推遲到30年后發(fā)生。 體育科學(xué)與醫學(xué)雜志（ journal of sports science and medicine ）刊登出一份對20~30歲年齡層的人群進(jìn)行調查的報告，發(fā)現有每周進(jìn)行5次30分鐘左右適度運動(dòng)的年輕人的記憶力比那些缺乏運動(dòng)的好。
2. eat fruits and veggies
2.多吃水果和蔬菜
a recent study found that elders who ate a diet high in fruits and vegetables when they 30 years younger had lower risks of dementia. oxidative stress and inflammation are thought to be involved in dementia. fruits and vegetables contain loads of antioxidant and anti-inflammatory properties, which may protect the brain against this damage.
一份最新研究發(fā)現在30歲前多吃水果和蔬菜的老年人患有癡呆癥的風(fēng)險較低。氧化應激和發(fā)炎這兩個(gè)因素被認為與癡呆癥緊密相連。蔬菜水果富含抗氧化劑和抗炎性，這可以保護大腦不受損害。
3. reduce your risk factors for heart disease
3. 降低患有心臟病的風(fēng)險
risk factors for heart disease, like diabetes, chronic stress, high cholesterol, and being overweight or obese have also been implicated in dementia. some of these factors, like diabetes, are particularly potent if they arise in midlife, rather than later in life. so getting these risk factors under control through exercising and diet when you’re young may delay cognitive losses later on.
患有心臟病的風(fēng)險因素如糖尿病，慢性應激，高膽固醇和超重或肥胖都跟癡呆癥有關(guān)系。這些因素如糖尿病在中年時(shí)期發(fā)病的威力比老年時(shí)期來(lái)的猛。所以在年輕時(shí)通過(guò)運動(dòng)和飲食來(lái)控制這些因素會(huì )緩解認知能力的喪失。
4. get culture
4. 多接觸文化新思想
participating in cultural activities and reading are also protective. a new study found that being open to new ideas can also delay dementia. being open means you are curious, have a thirst for knowledge and are able to think creatively about new ideas. in contrast, closed individuals are more rigid in their beliefs and less emotionally involved with experiences.
參加文化活動(dòng)和閱讀都有利于保護頭腦。一份新的研究發(fā)現多接觸新思想也可以延遲癡呆癥的到來(lái)。保持思想開(kāi)放意味著(zhù)你好奇心強，渴望新知識，有創(chuàng )新思想。反之，思想保守的人固執地秉持他們的信條，較少涉及情感經(jīng)歷。
“individuals with higher openness are more actively engaged in cognitively enriching activities and these activities are protective of cognitive performance,” the study authors wrote.
這份研究還指出思想越開(kāi)放的人越能有意識地豐富自身的思想活動(dòng)，而此類(lèi)活動(dòng)又助于保護自身的認知能力。
5. take care of your teeth
5.保護好牙齒
studies of twins have found that developing periodontal disease early in life is associated with a risk for developing alzheimer's disease.
對雙胞胎的研究報告指出早年患有牙周疾病與阿茲海默癥（老年癡呆癥）的誘發(fā)因素密切相關(guān)。
"over three times more often, the twin with more tooth loss is the twin who develops dementia, and we find the same for alzheimer's disease," says the study author margaret gatz,, of the university of southern california.
該份報告的作者------南加利福尼亞大學(xué)的瑪格麗特.蓋茲 （ margaret gatz）解釋道：“比正常情況高出3倍，雙胞胎中牙齒掉比較多的一方更容易患有癡呆癥和阿茲海默癥。
6. got a difficult job? perfect!
6.找一份有挑戰的工作？無(wú)敵！
the type of work you do may also protect you against cognitive decline. the research on twins shows that having a job that involves complex work with people—careers that involve persuasion, mentoring, instruction and supervision—is associated with a lower risk of alzheimer's and dementia. working with complicated data also reduces risk.
你工作的種類(lèi)可能有助于延緩認知能力的衰退。一份研究雙胞胎的報告指出擁有一份與人打交道的工作如勸說(shuō)，指導，教導，監督有利于降低患有阿茲海默癥和癡呆癥的風(fēng)險。一份與冗雜數據打交道的工作也有利于降低此類(lèi)風(fēng)險。
href="">記憶丟失或癡呆。
一份對老年人的研究顯示，進(jìn)行散步或者做些輕度活動(dòng)如園藝，此類(lèi)人群比那些久坐不動(dòng)的人更能保持記憶力。另一份最新報告表明運動(dòng)可以緩解因年紀增大而引起的腦萎縮。當那些喜歡運動(dòng)的老年人因此而增大腦容量的2%時(shí)，其他沒(méi)有進(jìn)行運動(dòng)的老年人卻失去了他們的腦組織. the benefits appear to start accruing early. one study found that exercise in midlife significantly reduced the incidence of dementia three decades later. and another study published in the journal of sports science and medicine looked at people in their 20s and found that young adults who followed exercise guidelines - moderate exercise five times a week for 30 minutes - had a better memory compared to those who didn’t.
運動(dòng)的好處看似在變老之前就顯現出來(lái)。一份報告表明中年時(shí)期就開(kāi)始運動(dòng)可以明顯的把癡呆癥推遲到30年后發(fā)生。 體育科學(xué)與醫學(xué)雜志（ journal of sports science and medicine ）刊登出一份對20~30歲年齡層的人群進(jìn)行調查的報告，發(fā)現有每周進(jìn)行5次30分鐘左右適度運動(dòng)的年輕人的記憶力比那些缺乏運動(dòng)的好。
2. eat fruits and veggies
2.多吃水果和蔬菜
a recent study found that elders who ate a diet high in fruits and vegetables when they 30 years younger had lower risks of dementia. oxidative stress and inflammation are thought to be involved in dementia. fruits and vegetables contain loads of antioxidant and anti-inflammatory properties, which may protect the brain against this damage.
一份最新研究發(fā)現在30歲前多吃水果和蔬菜的老年人患有癡呆癥的風(fēng)險較低。氧化應激和發(fā)炎這兩個(gè)因素被認為與癡呆癥緊密相連。蔬菜水果富含抗氧化劑和抗炎性，這可以保護大腦不受損害。
3. reduce your risk factors for heart disease
3. 降低患有心臟病的風(fēng)險
risk factors for heart disease, like diabetes, chronic stress, high cholesterol, and being overweight or obese have also been implicated in dementia. some of these factors, like diabetes, are particularly potent if they arise in midlife, rather than later in life. so getting these risk factors under control through exercising and diet when you’re young may delay cognitive losses later on.
患有心臟病的風(fēng)險因素如糖尿病，慢性應激，高膽固醇和超重或肥胖都跟癡呆癥有關(guān)系。這些因素如糖尿病在中年時(shí)期發(fā)病的威力比老年時(shí)期來(lái)的猛。所以在年輕時(shí)通過(guò)運動(dòng)和飲食來(lái)控制這些因素會(huì )緩解認知能力的喪失。
4. get culture
4. 多接觸文化新思想
participating in cultural activities and reading are also protective. a new study found that being open to new ideas can also delay dementia. being open means you are curious, have a thirst for knowledge and are able to think creatively about new ideas. in contrast, closed individuals are more rigid in their beliefs and less emotionally involved with experiences.
參加文化活動(dòng)和閱讀都有利于保護頭腦。一份新的研究發(fā)現多接觸新思想也可以延遲癡呆癥的到來(lái)。保持思想開(kāi)放意味著(zhù)你好奇心強，渴望新知識，有創(chuàng )新思想。反之，思想保守的人固執地秉持他們的信條，較少涉及情感經(jīng)歷。
“individuals with higher openness are more actively engaged in cognitively enriching activities and these activities are protective of cognitive performance,” the study authors wrote.
這份研究還指出思想越開(kāi)放的人越能有意識地豐富自身的思想活動(dòng)，而此類(lèi)活動(dòng)又助于保護自身的認知能力。
5. take care of your teeth
5.保護好牙齒
studies of twins have found that developing periodontal disease early in life is associated with a risk for developing alzheimer's disease.
對雙胞胎的研究報告指出早年患有牙周疾病與阿茲海默癥（老年癡呆癥）的誘發(fā)因素密切相關(guān)。
"over three times more often, the twin with more tooth loss is the twin who develops dementia, and we find the same for alzheimer's disease," says the study author margaret gatz,, of the university of southern california.
該份報告的作者------南加利福尼亞大學(xué)的瑪格麗特.蓋茲 （ margaret gatz）解釋道：“比正常情況高出3倍，雙胞胎中牙齒掉比較多的一方更容易患有癡呆癥和阿茲海默癥。
6. got a difficult job? perfect!
6.找一份有挑戰的工作？無(wú)敵！
the type of work you do may also protect you against cognitive decline. the research on twins shows that having a job that involves complex work with people—careers that involve persuasion, mentoring, instruction and supervision—is associated with a lower risk of alzheimer's and dementia. working with complicated data also reduces risk.
你工作的種類(lèi)可能有助于延緩認知能力的衰退。一份研究雙胞胎的報告指出擁有一份與人打交道的工作如勸說(shuō)，指導，教導，監督有利于降低患有阿茲海默癥和癡呆癥的風(fēng)險。一份與冗雜數據打交道的工作也有利于降低此類(lèi)風(fēng)險。
