健腦 or 傷腦？你一定要了解的生活習(xí)慣！

BOOSTER 讓大腦變得更敏銳

STAYING CURIOUS

保持好奇心

The brain’s ability to form new connections between existing neurons.

學(xué)習(xí)新技能可增強(qiáng)神經(jīng)可塑性，大腦在現(xiàn)有神經(jīng)元之間形成新連接的一種能力。

小編建議：To take up a musical instrument or an evening class.

去學(xué)習(xí)一種樂器或去夜校上課。

AEOBIC EXERCISE

有氧運(yùn)動

Besides increasing blood flow, exercise leads to an increase in the BDNF (brain-derived neurotrophic factor) our brain secretes. BDNF helps grow and strengthen the brian, allowing us to learn and remember information better.

運(yùn)動除了可以提高血流量外，還能提高大腦分泌物中腦源性神經(jīng)營養(yǎng)因子(BDNF)的含量。BDNF能強(qiáng)健大腦，提高我們的學(xué)習(xí)和記憶能力。

小編建議: Anything that gets your heart rate up and makes you puff a bit. A 30-minute plus session of aerobic exercise is ideal. Whether it’s walking, swimming, running, cycling, table tennis, kayaking, rugby or golf, the trick is to schedule it on a regular basis.

任何能夠讓你心跳和呼吸加速的運(yùn)動都可以。最理想的是進(jìn)行一組30分鐘的有氧運(yùn)動。慢步、游泳、跑步、騎車，劃皮艇，或是打乒乓球、橄欖球、高爾夫，這些都可以，關(guān)鍵是要有規(guī)律。

GOOD QUALITY SLEEP:

高質(zhì)量睡眠

Studies have shown being deprived of sleep for 24 hours decreases memory and concentration, but regular, restful sleep improves memory.

研究表明24個小時不睡覺會降低人的記憶力和集中力，但有規(guī)律的安穩(wěn)睡眠能提高記憶力。

小編建議: Try and get to bed before midnight and aim for 7-8 hours kip.爭取在半夜12點(diǎn)前上床睡覺，保證每天7-8個小時睡眠時間。

CROSSWORDS BY THE CLOCK

計時填字游戲

Studies have found timed tests train your brain to work quickly. If you want to stoke up synapses, get out the stopwatch.

研究發(fā)現(xiàn)，計時測試能加速大腦運(yùn)轉(zhuǎn)。如果你想建立更多的神經(jīng)突觸，拿出你的秒表開始計時。

小編建議: Try timing yourself when you solve a crossword or Sudoku. You’ll get faster.

試著在做填字和數(shù)獨(dú)游戲的時候給自己計時。你會思考得更快。

Drian讓大腦變得遲鈍的壞習(xí)慣

SITTING STILL

坐著保持不動

When we sit for long periods (more than three hours), our inactivity leads to reduced blood flow to the brain and less oxygenation and nutrient supply. This leads to reduced brain activity in the part of the brain we use for heavy-duty thinking, planning, ¬organising and decision-making.

坐著不動超過三小時，就會導(dǎo)致流向大腦的血液減少，從而使所需的氧氣和營養(yǎng)供應(yīng)匱乏。這會導(dǎo)致高壓下思考、謀劃、組織和決策的大腦區(qū)域的活動量下降。

小編建議: Take brain breaks by getting up to stretch and move around every 30 minutes.

每半小時起身伸展身體，四處走動，讓大腦得以休息調(diào)整。

FAST FOOD

快餐

Too much sugar, trans fat and salt leads to greater inflammation and brain shrinkage.

快餐里包含太多的糖分、反式脂肪和鹽，這會導(dǎo)致大腦炎癥和大腦萎縮。

小編建議: Eat fresh and unprocessed foods as much as you can.

盡可能多吃新鮮和未經(jīng)加工的食品。

BEING OVERWEIGHT:

超重：讓大腦變得更遲鈍

Minding your mind includes minding your weight. Obesity shrinks the brain and is also a risk factor for cognitive decline.

想讓大腦變得更聰明還要懂得控制自己的體重。過度肥胖會造成腦萎縮，還極有可能導(dǎo)致認(rèn)知能力下降。

小編建議: See your doctor about losing some weight if you are obese.

建議：如果你過度肥胖，要在醫(yī)生的指導(dǎo)下減肥。

DRINKING ALCOHOL REGULARLY

時常飲酒

Regular drinking lowers the levels of serotonin in your brain and can lead to depression.Drinking heavily over a long period of time can also have long-term effects on memory. Even on days when you don’t drink, recalling what you did yesterday, or where you have been earlier that day, is difficult.

經(jīng)常飲酒會降低大腦的血清素含量，易導(dǎo)致抑郁。長時間飲酒過量也會對記憶力產(chǎn)生長期影響，即使白天不喝酒時，也很難記起昨天干了什么，或幾個小時前去過哪兒。

小編建議: Taking regular days off from drinking to ensure you don’t become addicted. However, it’s important not to assume that taking a break means it’s OK to drink to excess the rest of the time.

建議定期禁酒，以免上癮。不過需要注意的是，定期禁酒并不意味著可以在其他時候無節(jié)制地喝酒。

EATING SUGAR

吃糖

It’s tempting to reach for a can of cola or a bar of choc when your body and brain is flagging, but excess sugar is associated with obesity and Type 2 diabetes, both risk factors for cognitive decline and dementia.

當(dāng)身體和大腦感到疲憊時，人們常常想來聽可樂，或吃塊巧克力，但是過多攝入糖分容易誘發(fā)肥胖癥和II型糖尿病，這兩者都易導(dǎo)致認(rèn)知能力下降和癡呆。

小編建議: Boost your glucose levels (and cognitive stamina) with the carbohydrates found in fruit and vegetables instead.

可以通過攝入水果和蔬菜中的碳水化合物提高體內(nèi)的葡萄糖含量和認(rèn)知能力。

以上這些習(xí)慣你中了幾條呢？

總的來說，想要大腦思維變的更活躍，不如開開腦洞，活動筋骨，加強(qiáng)休息和鍛煉，不僅健腦，還可以避免吃腦殘片哦～

好了，今天的英文學(xué)習(xí)就到這里，我們下期再見，see u next time！