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Can Technology Improve Your Memory?技术可以改善您的记忆？ Saturday, June 14th, 2008 周六， 2008年6月14日
While technology saves us the burden of remembering endless details, it also adds to our memory problems.而技术节省了我们的负担，记住无休止的细节，也增加了我们的记忆中的问题。 In part, that’s because we need to remember random codes like passwords, logins and user names.在一部分，那是因为我们需要记住的随机码一样，密码，登录和用户名。 These strings of numbers and letters become useful as codes precisely because they are confusing and meaningless.这些字符串的数字和字母成为有用的行为守则，正是因为他们是混乱和没有意义的。 But that’s also what makes them hard for our brains to access.但是，这也使他们的努力我们的大脑访问。 Memory works best when it interconnects.记忆工程的最佳时互连。 We create neural pathways in our brains as we connect a new piece of information with sensory details, recollections and knowledge — forming a meaningful memory that we can easily retrieve.我们创造了神经通路，在我们的大脑，因为我们连接一个新的一条信息与感官的细节，回忆和知识-形成了一个有意义的记忆，我们可以很容易检索。 For example, you may be standing outside and notice a bird you haven’t seen before.例如，您可能会站在外面，并通知鸟，你有没有看过前。 Someone tells you the tiny songbird is a barn swallow known as a traveler.有人告诉你小鸣禽是一个马厩吞称为旅行者。 It flies hundreds of miles a day in search of food, and each year migrates up to 14,000 miles.它苍蝇数百英里，每天在寻找食物，每年迁移到一点四○○万英里。 You may feel a sudden kinship with this energetic creature since your life keeps you constantly busy as well.你可能会觉得突然，亲情与这个充满活力的动物，由于您的生活让您随时掌握不断忙碌。 When and where you hear facts, how you feel at the time, and the way you link the details with other information in your mind — this all plays a part in memory.何时及何地您听到的事实，如何您觉得在时间，方式和你联系起来的细节与其他信息在您的心目中-这一切发挥了一部分，在记忆体中。 Chances are you will remember the sunny warmth of the day when you first saw the barn swallow and the insight gained as you thought about your own life ‘on the fly.’有机会你会记得阳光的温暖，一天当你第一次看到马厩海燕和洞察力取得正如你想过自己的生活'就飞。 Another problem with technology is the obvious way that it interrupts us.另一个问题与技术是明显的方式，它中断了我们。 Details are locked into our memories when we pay careful attention to them.详情陷入我们的记忆，当我们小心留意他们。 That makes them more easily retrieved as well.这使得他们更容易地发音，以及。 How often do you have a full half hour, let alone a full five minutes to concentrate on any one thing without email, text messages or other distractions?你多久有充分的半小时，更遑论全面5分钟，专注于任何一件事，没有电子邮件，文字讯息或其他分心呢？ Yet without concentration, recall is challenged.然而，没有浓度，记得是挑战。 A meal is much more memorable at a new elegant restaurant because of the attention paid to it and the time devoted to it.一餐是更为难忘的一个新的高雅的餐厅，因为该注意它和时间，专门为它投入。 You are fully aware of the novelty as you savor each mouthful, and thus remember the experience.你充分意识到新颖正如你品尝每一口，从而记住的经验。 Contrast that with a meal eaten at your desk while finishing a project.相反，随着一餐吃了在您的办公桌，而整理的一个项目。 The food you ingest is hardly tasted let alone memorable.食物摄取，你是很难尝到了，更遑论难忘。 A few weeks later you can recall one meal while the other has been completely forgotten.数星期后，您可以记得一餐，而其他已完全忘记了。 It isn’t the food eaten quite so much as the attention you paid to it that made the difference.这不是食物吃了这么多的关注，您所支付给它作出的差异。 We also have to admit that technology removes some of the mental discipline that every generation before us had to practice.我们也不得不承认，技术删除一些心理的纪律，每一代摆在我们面前的不得不的做法。 We may be weakening ourselves over time because we don’t have to do the work of memorizing information, navigating roads or keeping track of upcoming events now that digital devices handle those tasks for us.我们可能会削弱自己，随着时间的推移，因为我们没有做的工作记忆信息，航行的道路或跟踪即将举行的活动，现在的数字设备处理这些任务，为我们。 What evidence do we have?有什么证据我们有没有？ Technology not only affects the way we process information, taken to an extreme it may also diminish memory.技术，不仅影响我们的过程中的信息，采取一个极端的，它也可以减少记忆体。 In the book, “Carved in Sand: When Attention Fails and Memory Fades in Midlife,” author Cathryn Jakobson Ramin says that there’sa name in在这本书中， “刻在砂：当注意失败和记忆褪色，在中年” ，作者cathryn jakobson ramin说，有一个名称在 Japan日本 for those who constantly click away at keypads.对于那些谁，不断按一下即可在键盘。 They’re called “oyayubizoku,” or “thumb tribe.” Researchers at Japan’s Hokkaido University School of Medicine studied a group of oyayubizoku whose lives are consumed by electronic organizers, cell phones and laptops.他们所谓的“ oyayubizoku ， ”或“拇指族”的研究人员在日本的北海道大学医学院的研究，一组oyayubizoku的生活消费电子的组织者，手机和笔记本电脑。 They found that about ten percent of them had lessened the brain’s capacity to learn and store information.他们发现，约10 ％的人已减少，大脑的能力，学习和存储信息。 One neurobiologist commented that these individuals had “lost the ability to remember new things, to pull out old data or to distinguish between important and unimportant information.” 1神经生物学家评论说，这些个人已“失去的能力，要记住新事物，退出旧的数据或区分重要和不重要的信息” 。 Of course, when you are concerned about your memory you’re often told that the remedy is more technology.当然，当您关心您的记忆体您常说的补救办法是更多的技术。 To some extent that may be helpful if you use reminder and calendar functions.在一定程度上可能有帮助如果您使用的提醒和日历功能。 As baby boomers approach the geriatric decades, the market is filling with technology promoted to enhance memory.由于婴儿潮世代的做法，老人几十年来，市场是充填技术的推广，以加强记忆。 Video “brain games” are said to guarantee results in a few minutes a day.视频“游戏脑”是说以保证结果在数分钟后1天。 There’s not much solid research to back up these claims.有没有太大的扎实的研究来备份这些索赔。 Some of these products are engaging and could do a passable job of stimulating thinking, especially if used more than a minute or two.一些这些产品的吸引力和可以做的工作差强人意，刺激思维，特别是如果用多了一两分钟。 But building mental但是，建设精神 fitness健身 requires the same kind of practice and dedication as physical fitness.需要相同类型的实践和奉献精神，作为体能。 Long-term use of such games may be useful, yet there are many other ways to improve your memory without spending time and money on mental gymnastics.长期使用这类游戏，可能是有用的，但还有很多其他的方法来改善您的记忆，没有花费时间和金钱的精神体操。 Attitude 态度 It’s common to notice an occasional lapse in memory, after all, forgetfulness isn’t something you appreciate.它的共同的通知1偶尔会出错，在记忆体，毕竟，健忘，是不是你欣赏。 You may even begin to humorously identify yourself as someone with a failing memory.你甚至可以开始幽默地标明自己的有人与失败的记忆体。 But when you highlight these very normal mistakes, you aren’t helping the problem.但是当你强调这些是十分正常的错误，你是没有帮助的问题。 That’s due to what psychologists call “self-talk,” the ongoing internal conversation we have with ourselves.这是由于什么心理学家称之为“自我对话， ”正在进行的内部谈话，我们与自己。 If your self-talk includes the idea that you have a “brain like a sieve” or “error — memory leak” is your mode of operation, you will notice more and more evidence that supports this negative concept.如果您的自我对话，包括思想，你有一个“大脑就像一个筛子”或“错误-内存泄漏”是您的运作模式，您会发现越来越多的证据支持此消极的概念。 Unintentionally you are reinforcing traits like inattention and confusion.无意中你是相辅相成的性状一样，不注意和混乱。 Instead, cultivate an attitude of appreciation for your mind and body.反之，培养的态度，赞赏你的身心。 Notice the amount of high-level thinking that you do.公告的数额高层次的思想，你怎么做。 Adopt a healthier mindset by regarding memory lapses as incidents which are warning that it’s time to slow down and start savoring your life more.采取一个更健康的心态，把记忆的失误事件，其中警告说，它的时间放缓，并开始品尝你的生活更多。 Meditation 冥想 Studies indicate that people who meditate have an improved outlook and increased concentration.研究表明，人谁冥想有一种改进的Outlook和浓度增加。 They also have somewhat better memories.他们也有一些更好的回忆。 Research at Massachusetts General Hospital shows that regular meditation increases研究麻萨诸塞州综合医院等表明，经常冥想增加 blood flow血流量 to the cerebral cortex, thickening that area of向大脑皮质增厚，这一领域的 the brain脑 . 。 It’s thought that this physical change enhances focus, memory and attention span.它认为，这身体的变化，提高集中，记忆和注意广度。 Meditation allows you to access the stillness beyond your thinking mind, to enter a state of peaceful awareness that simply observes.冥想可以让您存取静超出您的思想心目中，进入一国的和平意识，单纯观察。 There are many forms of有很多形式的 meditation冥想 . 。 Develop a practice that fits into your life and enjoy benefits that go well beyond improved memory.发展实践证明，适合到您的生活和享受的好处远远超出了改善记忆。 Movement 运动 When we exercise, our muscles generate proteins that enter the brain.当我们行使，我们的肌肉产生的蛋白质进入脑部。 These proteins support这些蛋白质的支持 learning学习 and recall.和召回率。 One such protein is called brain-derived neurotrophic factor, which promotes the sort of brain development necessary for long-term memory and higher-level thinking. 1 ，如蛋白质，是所谓的脑源性神经营养因子，促进排序脑发育所必需的长期记忆和更高水平的思想。 Exercise also increases blood flow to the brain, essential to thought processes.演习中，还增加流向脑部的血流，必要的思想进程。 And we know that an active lifestyle stimulates neurotransmitters such as serotonin, dopamine and norepinephrine that are essential to attention, learning and positive emotions.我们知道，积极的生活方式，刺激神经递质如血清素，多巴胺和去甲肾上腺素这是必不可少的重视，学习和正面的情绪。 As Dr. John J. Ratey explains in Spark: The Revolutionary New Science of Exercise and the Brain, ” In addition to priming our state of mind, exercise influences learning directly, at the cellular level, improving the brain’s potential to log in and process new information.” That means when we play a fast paced game of tennis or master complex yoga moves, our brains are improving along with the rest of our bodies.作为博士约翰j. ratey解释，在星火：革命新的科学运动和脑“ ，除了在启动我们的精神状态，行使直接影响学习，在细胞水平，改善脑的潜力，在日志和过程的新资料。 “这意味着，当我们扮演一个快节奏的打网球或硕士学位复杂的瑜伽动作，我们的大脑正在改善，随着其余的我们的身体。 So build regular, sustained movement into your daily life.因此，建立定期，持续的运动到您的日常生活。 Try varying your activities to keep up your interest level and provide continuing challenges.尝试不同的您的活动，以跟上您有兴趣的水平，并提供持续的挑战。 Nutrition 营养 Adequate充足 water水 intake is essential for proper摄入量是必不可少的适当 brain function脑功能 . 。 Take water along in your own water bottle so you don’t need to resort to soda, energy drinks or other less healthful liquids.采取水沿在自己的水壶因此您不必诉诸苏打水，能量饮料或其它一些不太健康的液体。 A healthy diet is also vital.健康的饮食习惯也至关重要。 Food containing adequate omega-3 fatty acids and antioxidants have been shown to support concentration and recall.食物含有足够的omega - 3脂肪酸和抗氧化剂已表明支持的浓度和回收。 It’s best to avoid spikes and dips in blood它的最佳，以避免尖峰和倾角在血液 sugar糖 , as this has a negative effect on brain function. ，因为这已构成负面影响，对脑功能。 Eating smaller amounts in regularly spaced snacks, choosing whole foods, avoiding sugars and refined grains, paying attention to food intolerances and eating a wide variety of foods are helpful strategies.进食少量在定期间隔小吃，选择整个食品，避免糖和精制谷物，注重食物intolerances和吃各种各样的食品是有帮助的策略。 Some studies have shown that the supplements ginkgo biloba and phosphatidylserine may improve memory.一些研究表明，补充银杏叶和磷脂酰丝氨酸可改善记忆。 Timing 时间 Each person has an optimal time of day for thinking and functioning.每个人都有一个最佳的时间，每天的思维和运作。 Rob West, director of the Cognitive Psychology Program at Iowa State University, says research has determined that this time period changes as people get older.抢劫西，主任认知心理学计划在爱荷华州立大学说，研究已确定这段时间内的变化，作为人民的年纪。 When younger adults are tested it’s found that their optimal time tends to be late afternoon or early evening.当年轻的成年人进行测试，它的发现，他们的最佳时间往往是下午晚些时候或明年初傍晚。 Beginning around the age of 50, this optimal time shifts to a much earlier part of the day, normally from eight am to noon.开始时左右， 50岁，这时间最优转移到一个更早的一部分，一天，通常是从8时至中午十二时。 According to West, one test to assess an individual’s optimal thinking time is the Morningness-Eveningness Scale (据西，一测试，以评估个人的最优思想的时间是morningness - eveningness规模（ http://web.ukonline.co.uk/bjlogie/test.htm ) . ） 。 Be sensitive to when you function best, and perform more challenging mental tasks during that time.敏感当您最好地发挥作用，并执行更具有挑战性的任务，精神在这段时间。 You shortchange your abilities if you overload yourself with studies, work or competing obligations exactly at the time of day when you are at the lowest ebb.您shortchange你的能力如果你过自己与学习，工作或相互竞争的义务，正是在一天中的时间当你在最低的低潮。 Writing 写作 Writing supports memory.写作支持的记忆。 Yes, writing things down provides a helpful reminder.是的，书面的东西，下跌提供了一个有用的提示。 But it has also been found that the effort involved helps us organize our thoughts.但它也被发现，付出的努力有助于我们组织我们的想法。 Taking notes, making a list, drawing up an agenda, penning a letter, or keeping a diary stimulates the sort of thinking that is good for memory.以债券，使一个清单，拟订了一项议程，潘宁的信，或保持一本日记，激发排序的思维是好的记忆。 When we do this our ideas and feelings are not just a jumble of indistinct impressions, they are clearer and more accessible for recall.当我们这样做我们的思想和感情，是不是只是一个混杂的模糊印象，他们是更清晰，更容易记得。 Over time, people who purposefully write things down tend to concentrate better.随着时间的推移，人们谁有针对性地写下来的东西，往往集中越好。 Interestingly, people who write about upsetting events also experience improved function and find themselves more emotionally stable.有趣的是，人谁写镦活动的经验，也改善了功能和发现自己在感情上更稳定。 Incorporate the habit of writing in your daily life.把写作的习惯，在日常生活中。 Keep a regular journal.保持经常性杂志。 Maintain a diary for travel and special events.维持一个日记，旅行和特别活动。 Print out photos and attach notes.打印出来的照片，并附加说明。 Make regular lists and enjoy crossing items off as you accomplish them.定期名单和享受通道项目小康正如你完成这些任务。 Maintain a gratitude log, noting one or more things you are grateful for each day.维持一个感谢的日志，注意到一个或一个以上的东西，非常感谢你的每一天。 Write down your comments and impressions as you read a good book and tuck the notes amongst the pages, this is useful when re-reading or sharing the book with others.写下您的评论和展示作为你读一本好书和塔克商学院的注释，其中的页面，这是非常有用的，当重新读，或分享这本书与其他人。 Revive the art of writing letters and thank you notes, perhaps making a copy to keep for yourself as an ongoing epistolary scrapbook.振兴艺术写信，并感谢您注意到，也许作出一份拷贝给不断为自己作为一个正在进行的epistolary剪贴簿。 Consider joining a public speaking group such as Toastmasters to ramp up the challenge of organizing and presenting your thoughts.考虑加入一个公开演讲组，如演讲，以匝道勇于接受这项挑战，组织和介绍您的想法。 Variety 品种 Our brains are attracted to novelty.我们的大脑是吸引了无新意。 Rote tasks don’t stimulate thinking and memory even when the activities are enjoyable.死记硬背的任务，不刺激的思想和记忆，甚至当活动是愉快。 If you play a game of squash every week with the same friend, chances are very few that these games stand out in your mind.如果您玩游戏的壁球每星期用同样的朋友，机会是极少数，这些游戏站出来，在您的想法。 It’s great to keep up regular rituals that you enjoy.它的伟大跟上定期礼仪你喜欢的。 But add variety on a regular basis.但新增品种对定期的基础上。 Doing something different creates new circuitry in your brain.做一些不同的创造了新的电路在你的大脑。 Every day you can make a small change such as taking a new route to work, trying a new recipe or listening to a different genre of music.每天你可以作出一个小小的改变，如采取了新路线的工作，试图一个新的食谱，或听取了截然不同的风格的音乐。 You can also add bigger challenges that ramp up brain function.您还可以添加更大的挑战，坡道了脑功能。 Learn a new language, take dance lessons, tutor a student, try your hand at sculpting, take a trip, join a club or volunteer.学习一门新的语言，以舞蹈的经验教训，导师，学生，亲手试试造型，采取行，加入一个俱乐部或义工。 About the author关于作者Laura Weldon is a writer with a book called Free Range Learning coming out in 2008.劳拉威尔登是一个作家，与一本书，所谓的自由范围内的学习走出来在2008年。 She lives on an organic farm and believes in bliss.她生活在一个有机农场，并认为在布利斯。 See More: 看到更多的： Health News 健康新闻Have Your Say: Can Technology Improve Your Memory? 你说：技术可以改善您的记忆？ Please note, only selected comments will be published.请注意，只有选定的评论将出版。 Or discuss this report in our new forums 或讨论这个报告在我们的新论坛 This entry was posted on Saturday, June 14th, 2008 at 2:30 pm and is filed under 此项目被张贴在周六， 2008年6月14日下午2时30分，并提交下 Science & Technology News 科技新闻 . 。 You can follow any responses to this entry through the 您可以按照任何的反应，此项目通过 RSS 2.0 2.0 feed. 喂养。 You can 您可以 leave a response 留下的回应 , or ，或 trackback Trackback跟踪 from your own site. 从你自己的网站。 | Translations 翻译               Free Newsletter 免费通讯 Related News 相关新闻
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