手機版
Robin Nixon, LiveScience Staff Writer
作者：羅賓•尼克鬆（Robin Nixon），《生活科學》的特約撰稿人
Date: 18 February 2011 Time: 11:56 AM ET
日期：2011年2月18日，時間：美國東部時間上午11:56
We expect the prowess of our joints and lungs to slowly decline as we age, but the thought of our minds doing the same is intolerable. Here are some top prevention tips worth their weight in wits, plus a few to forget.
當(dang)我(wo)們(men)的(de)年(nian)齡(ling)變(bian)老(lao)時(shi)，都(dou)希(xi)望(wang)自(zi)己(ji)的(de)關(guan)節(jie)和(he)肺(fei)部(bu)的(de)功(gong)能(neng)衰(shuai)退(tui)得(de)慢(man)一(yi)些(xie)，可(ke)是(shi)我(wo)們(men)頭(tou)腦(nao)思(si)維(wei)的(de)功(gong)能(neng)如(ru)果(guo)也(ye)隨(sui)著(zhe)年(nian)齡(ling)一(yi)樣(yang)衰(shuai)老(lao)，那(na)是(shi)我(wo)們(men)所(suo)無(wu)法(fa)忍(ren)受(shou)的(de)。這(zhe)裏(li)有(you)一(yi)些(xie)最(zui)重(zhong)要(yao)的(de)預(yu)防(fang)頭(tou)腦(nao)衰(shuai)老(lao)、理智上值得重視的訣竅，常被我們所忽略。
Do something! 做些事情!
Scientists are starting to think that regular aerobic exercise may be the single most important thing you can do for the long-term health of your brain. While the heart and lungs respond loudly to a sprint on the treadmill, the brain is quietly getting fitter with each step, too. For mental fitness, aim for at least 30 minutes of physical activity every other day.
科(ke)學(xue)家(jia)們(men)正(zheng)在(zai)開(kai)始(shi)認(ren)為(wei)，有(you)規(gui)律(lv)的(de)有(you)氧(yang)運(yun)動(dong)可(ke)能(neng)是(shi)你(ni)使(shi)頭(tou)腦(nao)長(chang)期(qi)健(jian)康(kang)要(yao)做(zuo)的(de)最(zui)重(zhong)要(yao)事(shi)情(qing)。當(dang)你(ni)的(de)心(xin)髒(zang)和(he)肺(fei)在(zai)為(wei)跑(pao)步(bu)等(deng)衝(chong)刺(ci)作(zuo)出(chu)強(qiang)烈(lie)的(de)反(fan)應(ying)時(shi)，大(da)腦(nao)也(ye)在(zai)平(ping)靜(jing)地(di)適(shi)應(ying)著(zhe)每(mei)一(yi)步(bu)的(de)動(dong)作(zuo)。對(dui)精(jing)神(shen)病(bing)患(huan)者(zhe)，要(yao)力(li)爭(zheng)每(mei)天(tian)有(you)30分鍾以上的體育活動。
Eat, eat, eat 吃，吃，吃
Too much or too little energy throws a kink in the brain’s delicate machinery. A low glycemic diet — high fiber, with moderate amounts of fat and protein — is broken down more slowly in the body than high glycemic foods, such as sweets and white starches. A steady pace of digestion in the gut gives a more reliable flow of energy to the brain, likely optimizing the organ’s long-term health and performance.
攝入過多或過少的能量會在大腦中形成一個結構微妙的扭結。低血糖飲食（ 高纖維、適量的脂肪和蛋白質） 在(zai)體(ti)內(nei)的(de)分(fen)解(jie)速(su)度(du)低(di)於(yu)高(gao)血(xue)糖(tang)的(de)食(shi)物(wu)，如(ru)甜(tian)食(shi)和(he)白(bai)色(se)澱(dian)粉(fen)質(zhi)食(shi)物(wu)等(deng)。腸(chang)道(dao)裏(li)穩(wen)健(jian)和(he)緩(huan)慢(man)的(de)消(xiao)化(hua)步(bu)伐(fa)，會(hui)對(dui)大(da)腦(nao)提(ti)供(gong)一(yi)個(ge)比(bi)較(jiao)可(ke)靠(kao)的(de)能(neng)量(liang)流(liu)動(dong)，它(ta)有(you)可(ke)能(neng)優(you)化(hua)身(shen)體(ti)各(ge)器(qi)官(guan)的(de)長(chang)期(qi)健(jian)康(kang)和(he)功(gong)能(neng)。
Watch that diet 監視那些飲食
While overindulging can make the brain sluggish and lead to long-term detriments to your brain, too few calories can also impair brain function. Extreme dieting can cause some diehards to feel stretches of calm — a feeling that may underlie the addiction of anorexia — but many studies have also linked dieting with distraction, confusion and memory impairment.
jinguanjinshiguolianghuishidedanaodaizhi，daozhinitounaochangqidesunshang，keshisherudekalulitaishao，yekeyisunhaidanaodegongneng。jiduandejieshijianfeikeshiyixiejueqiangderenganjiaodaomianyandepingjing，shiyizhonggouchengyanshichengyinjichudeyizhongganjiao，yeyouxuduoyanjiubajieshiyuzhuyilifensan、思維混亂和記憶障礙聯係在一起。
Take care of your body 照顧好你的身體
Largely preventable diseases — such as Type II diabetes, obesity and hypertension — all affect your brain, too. System-wide health concerns have been linked to an increased risk of cognitive decline and memory impairments. Keeping your circulatory system in working order, by, say, avoiding cigarettes and saturated fat, lessens the onslaught of age-related damage to the brain.
有許多疾病在很大程度上是可以預防的。這些疾病， 如II型xing糖tang尿niao病bing，肥fei胖pang和he高gao血xue壓ya等deng，它ta們men也ye都dou會hui影ying響xiang你ni的de大da腦nao。對dui身shen體ti整zheng個ge係xi統tong健jian康kang的de關guan注zhu與yu認ren知zhi能neng力li衰shuai退tui和he記ji憶yi障zhang礙ai所suo冒mao的de風feng險xian有you著zhe一yi定ding的de聯lian係xi。保bao持chi你ni循xun環huan係xi統tong的de正zheng常chang運yun轉zhuan，比bi方fang說shuo，避bi開kai香xiang煙yan和he飽bao和he脂zhi肪fang，減jian少shao與yu年nian齡ling有you關guan的de損sun害hai大da腦nao的de刺ci激ji。
Get your beauty rest 要有美好的休息
When we rest and dream, memories are sifted through, some discarded, others consolidated and saved. When we don't sleep, a recent study found, proteins build up on synapses, possibly making it hard to think and learn new things. Furthermore, chronically sleeping poorly (in contrast to not enough) is linked to cognitive decline in old age, although the relationship may not be causal.
dangwomenzaishuimianhezuomengdeshihou，tounaolidejiyihuitongguoshaixuan，yixiebeidiuqi，erlingwaiyixiededaolegongguhebaocun。zuijindeyixiangyanjiufaxian，ruguowomenbushuijiao，zaishenjingyuantuchushangdanbaizhihuiyousuozengjia，shitananyuqusikaowentihexuexixinshiwu。ciwai，changqideshuimianbujia（與“不夠”形成對照）與老年認知能力的衰退有關，盡管還可能沒有一定的因果關係。
Enjoy your coffee 享用咖啡
Growing evidence suggests a caffeine habit may protect the brain. According to large longitudinal studies, two to four perk-me-ups a day may stave off normal cognitive decline and decrease the incidence of Alzheimer's by 30 to 60 percent. It is unclear whether the benefits come from caffeine or the antioxidants found in coffee and tea, but that latte may improve cognition this afternoon and several decades from now
越來越多的證據表明，飲食咖啡因的習慣可以保護大腦。根據大型的縱向研究，每天2到4次飲用咖啡來振作精神可以延緩正常認知能力的衰退，並減少阿茲海默症（即老年癡呆症）30％至60％的發病率。目前還不清楚是否是於咖啡因，或者是咖啡和茶中的抗氧化劑所帶來的好處，但拿鐵咖啡（latte） 可能改善當天下午和從現在開始幾十年認知能力。
Eat fish 吃魚
Some theories credit the introduction of fish into the human diet with the evolution of our tremendous cognitive prowess. Essential fatty acids, such as Omega 3s, are critical to brain function and are proving beneficial for treating such as depression. Studies on the efficacy of Omega 3 supplements, however, have had mixed results, so get doses from food sources, such as flax seeds, fatty fish and grass-fed animals.
有些理論把人類由進化而來的巨大認知能力歸功於在人類的食物中引進了魚類。魚類具有人類所必需的脂肪酸，如歐米茄3S，它對大腦的功能是至關重要的，並正在證明它有利於治療像抑鬱症那樣的腦耗盡型的疾病(brain-sapping ailments) 。人們對歐米茄3補充劑功效進行了研究，然而，其結果有好有壞，所以要從食物來源中來攝歐米茄3，如亞麻種子，多脂肪的魚類和吃草動物等。
Chill out 放鬆
Stress takes a toll on the brain by washing harmful chemicals over the hippocampus and other brain areas involved in memory. Some scientists suspect that living a balanced lifestyle and pursuing relaxing activities such as yoga, socializing and crafting may delay memory impairment by reducing stress.
緊jin張zhang會hui通tong過guo使shi頭tou腦nao裏li的de海hai馬ma體ti以yi及ji與yu記ji憶yi有you關guan的de頭tou腦nao其qi他ta區qu域yu受shou到dao有you害hai化hua學xue物wu質zhi的de衝chong蝕shi而er產chan生sheng負fu麵mian的de影ying響xiang。某mou些xie科ke學xue家jia認ren為wei，和he諧xie的de生sheng活huo方fang式shi和he從cong事shi輕qing鬆song的de活huo動dong，如ru瑜yu伽jia，社she交jiao活huo動dong和he工gong藝yi製zhi作zuo活huo動dong，可ke能neng會hui因yin減jian少shao緊jin張zhang而er延yan遲chi記ji憶yi障zhang礙ai。
Skip the supplements 不要去服用補充品
Supplements have been getting a bad rap recently, with even the familiar multivitamin now looking like a waste of money — or worse. Brain pills, such as ginkgo and melatonin, likely belong in the trash as well. Despite their "natural" origins, they are not free of potential side effects, such as high blood pressure, digestion trouble, fertility problems and depression. And among healthy individuals, ginkgo offers no brain benefits beyond that of a placebo. (In some cases, the placebo worked better.)
補充品最近聲名狼藉，即使是我們所熟悉的多種維生素，現在看起來也是在浪費金錢或者更糟。腦丸，如銀杏、褪黑激素(melatonin，鬆果體素俗稱為腦白金) 可能也屬於此類垃圾。盡管它們來源於“自然界”，但(dan)它(ta)們(men)不(bu)能(neng)擺(bai)脫(tuo)潛(qian)在(zai)的(de)副(fu)作(zuo)用(yong)，如(ru)高(gao)血(xue)壓(ya)，消(xiao)化(hua)麻(ma)煩(fan)，生(sheng)育(yu)問(wen)題(ti)和(he)抑(yi)鬱(yu)症(zheng)等(deng)。在(zai)健(jian)康(kang)的(de)人(ren)群(qun)中(zhong)，銀(yin)杏(xing)對(dui)大(da)腦(nao)不(bu)能(neng)提(ti)供(gong)比(bi)安(an)慰(wei)劑(ji)有(you)更(geng)多(duo)的(de)好(hao)處(chu)。（在某些情況下，安慰劑甚至還更有效一些。）
Tease your brain 梳理你的大腦
Whether crossword puzzles, sudokus and other brain teasers actually keep your brain in shape, has not been well-established. However, lack of education is a strong predictor of cognitive decline. The more you've tried to learn, the better you'll be at mental sit-ups in old age. The key may be tackling something new; the challenge of the unknown is likely more beneficial than putting together the same jigsaw puzzle over and over again.
無論是填字遊戲、九(jiu)宮(gong)格(ge)遊(you)戲(xi)和(he)使(shi)其(qi)他(ta)使(shi)腦(nao)筋(jin)急(ji)轉(zhuan)彎(wan)的(de)活(huo)動(dong)，其(qi)實(shi)是(shi)在(zai)保(bao)持(chi)你(ni)的(de)大(da)腦(nao)處(chu)於(yu)良(liang)好(hao)的(de)狀(zhuang)態(tai)，可(ke)是(shi)一(yi)直(zhi)沒(mei)有(you)很(hen)好(hao)地(di)建(jian)立(li)起(qi)來(lai)。然(ran)而(er)，缺(que)乏(fa)教(jiao)育(yu)會(hui)強(qiang)有(you)力(li)地(di)預(yu)示(shi)著(zhe)認(ren)知(zhi)功(gong)能(neng)的(de)衰(shuai)退(tui)。你(ni)越(yue)是(shi)努(nu)力(li)學(xue)習(xi)，就(jiu)會(hui)更(geng)好(hao)地(di)幫(bang)助(zhu)你(ni)在(zai)年(nian)老(lao)時(shi)，精(jing)神(shen)上(shang)的(de)“仰臥起坐”。關鍵在於盡可能去處理一些新問題; 挑戰未知的事物，很可能比一遍又一遍地做相同的拚圖遊戲更為有益。
