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Healthy habits that will keep your mind sharp

健康的习惯能使你头脑敏锐

The brain, like any good machine, needs care, attention and maintenance to stay healthy and work better.

大脑像其他任何好机器一样,也需要保养、关注和维护,以保证它健康和更好地工作。

Lifestyle choices and behaviours have a huge impact on your brain health. As we age, some people lose confidence in their mental abilities, but you can actively do something to improve your memory, focus and thinking capacity.

生活方式的选择和行为会对大脑健康产生巨大影响。随着年龄的增长,有些人对自己的思维能力失去信心,但是你可以积极地采取一些措施来提高自己的记忆力,注意力和思维能力。

Whether you’re in your thirties, forties, fifties or even sixties, you can slow your cognitive decline and boost your brainpower. These are a few of the most promising ways to preserve your brain health and stay sharp as you age.

无论你是在你的三十年代,四十年代,五十年代还是六十年代,你都可以减缓你的认知能力并增强脑力。这些是保持大脑健康并随着年龄增长保持敏锐度的一些会有效果的方法。

Play it safe with your ears

让你的耳朵更安全

Your cognitive health can decline if you start losing your sense of hearing. Hearing loss can trigger the loss of the brain’s grey matter, according to one study. “We found that individuals with hearing impairment compared to those with normal hearing had accelerated volume declines in the whole brain and regional volumes in the right temporal lobe,” the authors said.

如果你开始失聪,你的认知能力会下降。一项研究表明,听觉损耗会引起大脑灰质的损失。“我们发现,与那听力正常的人相比,有听力障碍的人在大脑和右颞叶的灰质含量会加速下降。

“There is ample evidence linking hearing loss to changes in cognitive ability, particularly when listeners are faced with the task of understanding speech that is acoustically or linguistically challenging,” says researchers Arthur Wingfield and Jonathan E Peelle.

“研究人员Arthur Wingfield 和 Jonathan E Peelle说:“有充分证据将听力损失和认知能力的变化联系起来,尤其是当听众需要在听觉和语言上理解一段演讲时。”

Extra strain on your ears can cause more harm in the future. Whatever your age, it pays to take extra care of your ears — don’t expose it too much noise or stimulation.

将来,耳朵上的额外压力会造成更大的伤害。 不管你多大年纪,你都需要格外注意保养你的耳朵——不要让它听到过多噪音或受到太大刺激。

“Over 1.1 billion teenagers and young adults worldwide could be at risk of hearing loss as a result of exposure to unsafe levels of recreational noise, according to a recent World Health Organisation report,” writes Catherine De Lange of New Scientist.

“根据世界卫生组织最近的一份报告显示,由于暴露在不安全的娱乐噪音中,全球有超过11亿的青少年和年轻人面临听觉损耗的风险。”新科学家Catherine De Lange写道。

When the rest of the world gets too distracting, it’s tempting to pop in your earbuds, crank up your favourite tunes, and close yourself off to focus better. If you consistently blast your music too loudly, you can slowly cause harm to your hearing and your brain.

当世界其他地方过于分散注意力时,就会吸引你的耳塞,播放你喜欢的音乐,并关闭自己以获得更好的注意力。如果你持续大声播放音乐,这会慢慢损害你的听力和大脑。

Limit or avoid exposure to loud noises. The louder the sound and the longer you listen to it, the more likely it is to cause damage to your hearing.

限制或避免暴露在噪声中。声音越大,你听得越久,就越有可能损伤你的听力。

Always aim to take regular breaks during the course of the day to give your ears a much-needed rest.

始终要在一天中定期休息一下,以让耳朵休息。

Make time to build meaningful social relationships

花时间建立有意义的社会关系

Humans are social creatures — making time for meaningful interaction with friends, family and colleagues challenge us to try new experiences.

人类是社交动物-抽出时间与朋友,家人和同事互动,会让我们获得新体验。

“Research has shown that by interacting with others, we actually train our brains. Social motivation and social contact can help to improve memory formation and recall and protects the brain from neurodegenerative diseases” writes Medical News Today.

“研究表明,与他人互动可以训练我们的大脑。社交动力与社交联系有助于改善回忆和记忆的形成,并保护大脑免受神经退行性疾病的侵害” Medical News Today写道。

Social interaction doesn’t just boost our mood and reduce stress, it feeds our brains. Socialisation can encourage healthy behaviours like walking, playing games and learning new physical sports — which are great for your brain.

社交互动不仅可以提高情绪和减轻压力,还可以激活大脑。社交活动可以促进健康的行为,如散步,玩游戏和学习新的体育锻炼,这对大脑非常有用。

Socialising can allow us to get out of our own heads and gain fresh insights about our immediate environment or the world around us.

社交可以使我们摆脱困境,并获得关于周围环境或周围世界的新见解。

Social activities can also make you happier and improve your outlook in life — it’s not just about having fun — it’s about keeping your brain healthy.

社交活动还可以使你更加快乐并改善你的生活观-这不仅是获得快乐,更在于保持大脑健康。

Tap into your inner kid and start enjoying challenging games

挖掘内心的小孩,并开始接受生活的挑战

Games have been called “a waste of time,” at best, and “evil” at worst.

游戏说得好听会被称为 “浪费时间”,说得难听会被称为“魔鬼。

When played in moderation, games are not only fun, but they provide various benefits that can make you a mentally stronger person.

当你适度地玩游戏时,游戏不仅有趣,还会提供各种好处,让你成为一个心理更坚强的人。

A 2014 study showed doing the crossword “delayed onset of accelerated memory decline by 2.54 years.”

2014年的一项研究表明玩填字游戏能延缓2.54年发生记忆衰退。

Many games require you to take in information, analyze, and make decisions. In many ways, these are important cognitive skills.

许多游戏都要你提供信息、分析和做出决策。在许多方面,这些都是重要的认知技能。

While we might not realize it, games are a great way to challenge yourself and develop critical thinking skills, especially if you keep moving on to new challenges.

尽管我们可能没意识到,但游戏是挑战自我和发展批判性思维技能的好方法,尤其是你继续挑战的情况下。

“In fact, games allow people to exercise their minds, develop social skills, and in some cases, build up hand-eye coordination and physical fitness,” says Neal Taparia, Founder of Solitaired, a new initiative that connects classic games with brain training.

““事实上,游戏可以使人们锻炼思维,发展社交技能,某些情况下还能增强手眼协调能力和身体的适应性,” Solitaired(一项可以将经典游戏和训练大脑联系起来的新举措)的创始人Neal Taparia说。

Touting the mental benefits of the game, an 89-year-old doctor from West Bloomfield, Michigan, recently said, “It’s the intellectual challenge, the problem-solving satisfaction, that makes the bridge so attractive.”

来自密歇根州West Bloomfield的一位89岁医生最近在吹嘘这款游戏的精神益处,他说:“正是智力上的挑战,解决问题的满意度使这座桥如此吸引人。”

Games like scrabble, chess and even strategy games can also relieve stress, boost your well-being and feelings of accomplishment.

像scrabble拼字游戏、国际象棋,甚至一些策略游戏都可以缓解压力,增进你的幸福感和成就感。