如何快速提高記憶力?

Most of us can lose our train of thought midway through a sentence but lots of us just put it down to having a 'senior moment'. But absent-mindedness is not just about 'senior moments', says neuropsychologist Dr Joanna Iddon, co-author of Memory Boosters.
我們中的大多數人都可能在說話的時候忘記後面想說什麼，但很多人都認爲這是暫時性失憶所致。但健忘並不是暫時性失憶，神經心理學家、Memory Boosters一書的合著作者喬安娜·伊登（Joanna Iddon）博士說道。

"In a recent study of healthy adults, the average number of memory slips, like putting the coffee jar in the fridge, was around six per week, irrespective of age, gender and intelligence," says Dr Iddon. "In fact, it was the younger, busier people that were the most absent-minded.
"最新的一篇有關健康成年人的研究發現：不論年齡、性別和智力，人們每週平均健忘6次，比如把咖啡罐放入冰箱，"伊登博士說道。"事實上，較爲年輕、較爲忙碌的人最爲健忘。"

"Remembering is an active process and making the most of your memory involves paying better attention, planning and organising. Luckily, there are some tricks and strategies to help you banish those thingumabob moments."
"記憶是一個積極的過程，最大化的利用記憶包括更加集中注意力、計劃和組織。幸運的是，有一些方法和策略可以幫助你消除這些健忘時刻。"

1. What is the best supplement for memory?
1. 哪種補充劑最適合提高記憶力？

There is no cast iron scientific proof that any supplements can help improve your memory, but there are some supplements that it has been suggested may have some potential to improve cognition.
雖然沒有任何科學證據能充分證明補充劑可以幫助改善記憶力，但是研究員給出了一些補充劑建議，這些補充劑或能改善認知。

Vitamin E may not decrease the risk of developing Alzheimer's, but it may slow its progression. According to the NHS, if you take vitamin E supplements, don't take too much as this could be harmful. Taking 540mg or less a day of vitamin E supplements is unlikely to cause any harm.
維生素E或許並不能降低患阿爾茲海默症的風險，但或能延緩其進程。英國國民健康體系表示，不能服用太多的維生素E補充劑，因爲太多劑量可能有害。每天服用的維生素E含量不要超過540毫克，這樣做基本不會帶來危害。

Studies have suggested that a higher intake of omega-3 fatty acid from foods such as cold-water fish, plant and nut oils, and walnuts are strongly linked to a lower risk of Alzheimer's. However, there are not enough studies currently available to say whether omega-3 supplements will give these benefits.
研究表明，從冷水魚、植物和堅果油，以及核桃中攝入更多的歐米茄3脂肪酸與患阿爾茲海默症的較低風險密切相關。然而，目前還沒有足夠的研究來說明歐米茄3補充劑能帶來這些益處。

2. What is the best vitamin for concentration and memory?
2. 哪種維生素最能提高注意力和記憶力？

Vitamin B12 is thought to help you with memory and concentration by maintaining your myelin sheath's structure and function, which is a substance that is essential for the proper functioning of the nervous system. Without vitamin B12, this breaks down, and it causes brain cells responsible for cognition to no longer function properly. Long-term vitamin B12 deficiency can cause memory loss and dementia.
維生素B12被認爲能提高記憶力和注意力，因爲維生素B12能維持髓鞘的結構和功能。髓鞘是神經系統正常運作所必需的物質。如果沒有維生素B12，髓鞘就會分解，從而導致負責認知的腦細胞不再正常運作。長期缺乏維生素B12將導致記憶力減退和癡呆。

3. Associate the memory with your environment
3. 將記憶與環境聯繫起來

So if, for example, a joke is learned in the presence of a particular smell, that same aroma may cue the memory for that joke.
比如，你在特定的氣味狀態下學到了一個笑話，那麼同樣的氣味可能會讓你想起有關那個笑話的記憶。