SUMMARY
Concerned about memory loss? Take heart. There’s plenty you can do to improve your memory ; from staying mentally active to including physical activity in your daily routine.
概要
你担忧记忆力减退吗?鼓起信心来。提高记忆力有很多办法：包括在你的日常生活中保持思维活跃，到进行身体锻炼。
Can’t find your car keys? Forget what’s on your grocery list? Can’t remember the name of the personal trainer you liked at the gym? You’re not alone. Everyone forgets things occasionally. Still, memory loss is nothing to take lightly. You can do simple things every day to improve your memory — starting today!
找不到你的车钥匙了?忘记你该购买什么杂货了?记不起你喜欢的健身教练的名字了?不只你这样。任何人都会偶尔忘记事情。不过，你仍需谨慎对待记忆力减退。每一天，你都可以做一些简单的事情来提高记忆力——就从今天开始!
No. 1: Stay mentally active
Just as physical activity helps keep your body in shape, mentally stimulating activities help keep your brain in shape — and memory loss at bay. Do crossword puzzles. Read a section of the newspaper that you normally skip. Take alternate routes when driving. Learn to play a musical instrument. Volunteer at a local school or community organization.
第一：保持思维活跃
如同锻炼能让你的身体健康一样，思维刺激活动也能让你的大脑处于健康状态--让记忆力不再减退。做一些填字游戏;阅读某一个你通常会跳过的报纸板块;开车时换换路线;尝试学会一种乐器;在当地学校或社区组织做志愿者。
No. 2: Socialize regularly
Social interaction helps ward off depression and stress, both of which can contribute to memory loss. Look for opportunities to get together with loved ones, friends and others — especially if you live alone. When you’re invited to share a meal or attend an event, go!
第二：时常进行社交活动
人际间的互动可以帮助你消除郁闷和压力，而郁闷和压力都会导致记忆力减退。寻找机会和你喜欢的人在一起，朋友和同事之类，如果你独自居住就犹该如此。若你接到聚餐或某个活动的邀请，那就去吧!
No. 3: Get organized
You’re more likely to forget things if your home is cluttered and your notes are in disarray. Jot down tasks, appointments and other events in a special notebook or calendar. You might even repeat each entry out loud as you write it down to help cement it in your memory. Keep to-do lists current, and check off items you’ve completed. Set aside a certain place for your wallet, keys and other essentials.
第三：变得更有条理
若你的家杂乱不堪，单据随意摆放，那你更可能遗忘事情。把你的任务、约会或其他事务快速记在特殊的小本子上或日历上，写字的同时最好大声读出所写条目，这样有助于大脑记忆。形成当下任务当下做的习惯，完成后勾划掉此条目。在记录本上，为你的钱包、钥匙和其他重要物品留一块区域。
No. 4: Focus
Limit distractions, and don’t try to do too many things at once. If you focus on the information that you’re trying to remember, you’ll be more likely to recall it later. It might also help to connect what you’re trying to remember to a favorite song or another familiar concept.
第四：集中注意力
尽量少分心，不要同时做多件事。如果对你试图记忆的信息集中注意力，日后你记住它的可能性就越大。若你把要记忆的东西和一首喜欢的歌或类似的事情联系起来，可能也会有帮助。
No. 5: Eat a healthy diet
A heart-healthy diet is as good for your brain as it is for your heart. Focus on fruits, vegetables and whole grains. Choose low-fat protein sources, such as lean meat, skinless poultry and fish. What you drink counts, too. Not enough water or too much alcohol can lead to confusion and memory loss.
第五：健康饮食
对心脏有益的饮食对你的大脑同样有益。关注水果、蔬菜和所有谷物类。选择低脂蛋白类食品，如精瘦肉，去皮的家禽和鱼类。你喝什么也同样如此。缺乏水分和过多的酒精也会导致记忆力减退。
No. 6: Include physical activity in your daily routine
Physical activity increases blood flow to your whole body, including your brain — which may help keep your memory sharp. Aim for at least 30 minutes of aerobic activity a day. If you don’t have time for a full workout, squeeze in a few 10-minute walks throughout the day.
第六：保持日常锻炼
身体锻炼会加快体内的血液供给，包括大脑--这样能让你的头脑保持敏锐。争取每天至少做30分钟的有氧运动。如果你没有时间去做整套健身运动，那就挤出时间进行10分钟的行走。
No. 7: Manage chronic conditions
Follow your doctor’s treatment recommendations for any chronic conditions, such as thyroid problems, high blood pressure and depression. The better you take care of yourself, the better your memory is likely to be.
第七：控制慢性疾病
若患有慢性病，一定要遵照医嘱行事，例如甲状腺疾病，高血压和抑郁等。你越关爱自己，你的记忆力就会表现得越佳。
When to seek help for memory loss
If you’re worried about memory loss — especially if memory loss affects your ability to complete your usual daily activities — consult your doctor. He or she will likely do a physical exam, as well as check your memory and problem-solving skills. Sometimes other tests are needed as well. Treatment will depend on what’s contributing to the memory loss.
记忆力减退，何时需要寻求帮助呢
如果你为记忆力减退感到担忧，特别是当它影响到你完成日常事务的能力时，向你的医生咨询。他(她)可能会给你做身体检查，也可能对你进行记忆和问题解决能力方面的检查，有时候，还需要进行其他的测试。是否进行治疗，则要根据是什么原因造成了你的记忆力减退而定。
