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Can Technology Improve Your Memory?技術可以改善您的記憶？ Saturday, June 14th, 2008 週六， 2008年6月14日
While technology saves us the burden of remembering endless details, it also adds to our memory problems.而技術節省了我們的負擔，記住無休止的細節，也增加了我們的記憶中的問題。 In part, that’s because we need to remember random codes like passwords, logins and user names.在一部分，那是因為我們需要記住的隨機碼一樣，密碼，登錄和用戶名。 These strings of numbers and letters become useful as codes precisely because they are confusing and meaningless.這些字符串的數字和字母成為有用的行為守則，正是因為他們是混亂和沒有意義的。 But that’s also what makes them hard for our brains to access.但是，這也使他們的努力我們的大腦訪問。 Memory works best when it interconnects.記憶工程的最佳時互連。 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.我們創造了神經通路，在我們的大腦，因為我們連接一個新的一條信息與感官的細節，回憶和知識-形成了一個有意義的記憶，我們可以很容易檢索。 For example, you may be standing outside and notice a bird you haven’t seen before.例如，您可能會站在外面，並通知鳥，你有沒有看過前。 Someone tells you the tiny songbird is a barn swallow known as a traveler.有人告訴你小鳴禽是一個馬厩吞稱為旅行者。 It flies hundreds of miles a day in search of food, and each year migrates up to 14,000 miles.它蒼蠅數百英里，每天在尋找食物，每年遷移到一點四○○萬英里。 You may feel a sudden kinship with this energetic creature since your life keeps you constantly busy as well.你可能會覺得突然，親情與這個充滿活力的動物，由於您的生活讓您隨時掌握不斷忙碌。 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.何時及何地您聽到的事實，如何您覺得在時間，方式和你聯繫起來的細節與其他信息在您的心目中-這一切發揮了一部分，在記憶體中。 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.’有機會你會記得陽光的溫暖，一天當你第一次看到馬厩海燕和洞察力取得正如你想過自己的生活'就飛。 Another problem with technology is the obvious way that it interrupts us.另一個問題與技術是明顯的方式，它中斷了我們。 Details are locked into our memories when we pay careful attention to them.詳情陷入我們的記憶，當我們小心留意他們。 That makes them more easily retrieved as well.這使得他們更容易地發音，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時，更遑論全面5分鐘，專注於任何一件事，沒有電子郵件，文字訊息或其他分心呢？ Yet without concentration, recall is challenged.然而，沒有濃度，記得是挑戰。 A meal is much more memorable at a new elegant restaurant because of the attention paid to it and the time devoted to it.一餐是更為難忘的一個新的高雅的餐廳，因為該注意它和時間，專門為它投入。 You are fully aware of the novelty as you savor each mouthful, and thus remember the experience.你充分意識到新穎正如你品嚐每一口，從而記住的經驗。 Contrast that with a meal eaten at your desk while finishing a project.相反，隨著一餐吃了在您的辦公桌，而整理的一個項目。 The food you ingest is hardly tasted let alone memorable.食物攝取，你是很難嚐到了，更遑論難忘。 A few weeks later you can recall one meal while the other has been completely forgotten.數星期後，您可以記得一餐，而其他已完全忘記了。 It isn’t the food eaten quite so much as the attention you paid to it that made the difference.這不是食物吃了這麼多的關注，您所支付給它作出的差異。 We also have to admit that technology removes some of the mental discipline that every generation before us had to practice.我們也不得不承認，技術刪除一些心理的紀律，每一代擺在我們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.我們可能會削弱自己，隨著時間的推移，因為我們沒有做的工作記憶信息，航行的道路或跟踪即將舉行的活動，現在的數字設備處理這些任務，為我們。 What evidence do we have?有什麼證據我們有沒有？ Technology not only affects the way we process information, taken to an extreme it may also diminish memory.技術，不僅影響我們的過程中的信息，採取一個極端的，它也可以減少記憶體。 In the book, “Carved in Sand: When Attention Fails and Memory Fades in Midlife,” author Cathryn Jakobson Ramin says that there’sa name in在這本書中， “刻在砂：當注意失敗和記憶褪色，在中年” ，作者cathryn jakobson ramin說，有一個名稱在 Japan日本 for those who constantly click away at keypads.對於那些誰，不斷按一下即可在鍵盤。 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.他們所謂的“ oyayubizoku ， ”或“拇指族”的研究人員在日本的北海道大學醫學院的研究，一組oyayubizoku的生活消費電子的組織者，手機和筆記本電腦。 They found that about ten percent of them had lessened the brain’s capacity to learn and store information.他們發現，約10 ％的人已減少，大腦的能力，學習和存儲信息。 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神經生物學家評論說，這些個人已“失去的能力，要記住新事物，退出舊的數據或區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.當然，當您關心您的記憶體您常說的補救辦法是更多的技術。 To some extent that may be helpful if you use reminder and calendar functions.在一定程度上可能有幫助如果您使用的提醒和日曆功能。 As baby boomers approach the geriatric decades, the market is filling with technology promoted to enhance memory.由於嬰兒潮世代的做法，老人幾十年來，市場是充填技術的推廣，以加強記憶。 Video “brain games” are said to guarantee results in a few minutes a day.視頻“遊戲腦”是說以保證結果在數分鐘後1天。 There’s not much solid research to back up these claims.有沒有太大的紮實的研究來備份這些索賠。 Some of these products are engaging and could do a passable job of stimulating thinking, especially if used more than a minute or two.一些這些產品的吸引力和可以做的工作差強人意，刺激思維，特別是如果用多了一兩分鐘。 But building mental但是，建設精神 fitness健身 requires the same kind of practice and dedication as physical fitness.需要相同類型的實踐和奉獻精神，作為體能。 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.長期使用這類遊戲，可能是有用的，但還有很多其他的方法來改善您的記憶，沒有花費時間和金錢的精神體操。 Attitude 態度 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偶爾會出錯，在記憶體，畢竟，健忘，是不是你欣賞。 You may even begin to humorously identify yourself as someone with a failing memory.你甚至可以開始幽默地標明自己的有人與失敗的記憶體。 But when you highlight these very normal mistakes, you aren’t helping the problem.但是當你強調這些是十分正常的錯誤，你是沒有幫助的問題。 That’s due to what psychologists call “self-talk,” the ongoing internal conversation we have with ourselves.這是由於什麼心理學家稱之為“自我對話， ”正在進行的內部談話，我們與自己。 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.如果您的自我對話，包括思想，你有一個“大腦就像一個篩子”或“錯誤-內存洩漏”是您的運作模式，您會發現越來越多的證據支持此消極的概念。 Unintentionally you are reinforcing traits like inattention and confusion.無意中你是相輔相成的性狀一樣，不注意和混亂。 Instead, cultivate an attitude of appreciation for your mind and body.反之，培養的態度，讚賞你的身心。 Notice the amount of high-level thinking that you do.公告的數額高層次的思想，你怎麼做。 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.採取一個更健康的心態，把記憶的失誤事件，其中警告說，它的時間放緩，並開始品嚐你的生活更多。 Meditation 冥想 Studies indicate that people who meditate have an improved outlook and increased concentration.研究表明，人誰冥想有一種改進的Outlook和濃度增加。 They also have somewhat better memories.他們也有一些更好的回憶。 Research at Massachusetts General Hospital shows that regular meditation increases研究麻薩諸塞州綜合醫院等表明，經常冥想增加 blood flow血流量 to the cerebral cortex, thickening that area of向大腦皮質增厚，這一領域的 the brain腦 . 。 It’s thought that this physical change enhances focus, memory and attention span.它認為，這身體的變化，提高集中，記憶和注意廣度。 Meditation allows you to access the stillness beyond your thinking mind, to enter a state of peaceful awareness that simply observes.冥想可以讓您存取靜超出您的思想心目中，進入一國的和平意識，單純觀察。 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.發展實踐證明，適合到您的生活和享受的好處遠遠超出了改善記憶。 Movement 運動 When we exercise, our muscles generate proteins that enter the brain.當我們行使，我們的肌肉產生的蛋白質進入腦部。 These proteins support這些蛋白質的支持 learning學習 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 ，如蛋白質，是所謂的腦源性神經營養因子，促進排序腦發育所必需的長期記憶和更高水平的思想。 Exercise also increases blood flow to the brain, essential to thought processes.演習中，還增加流向腦部的血流，必要的思想進程。 And we know that an active lifestyle stimulates neurotransmitters such as serotonin, dopamine and norepinephrine that are essential to attention, learning and positive emotions.我們知道，積極的生活方式，刺激神經遞質如血清素，多巴胺和去甲腎上腺素這是必不可少的重視，學習和正面的情緒。 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.作為博士約翰j. ratey解釋，在星火：革命新的科學運動和腦“ ，除了在啟動我們的精神狀態，行使直接影響學習，在細胞水平，改善腦的潛力，在日誌和過程的新資料。 “這意味著，當我們扮演一個快節奏的打網球或碩士學位複雜的瑜伽動作，我們的大腦正在改善，隨著其餘的我們的身體。 So build regular, sustained movement into your daily life.因此，建立定期，持續的運動到您的日常生活。 Try varying your activities to keep up your interest level and provide continuing challenges.嘗試不同的您的活動，以跟上您有興趣的水平，並提供持續的挑戰。 Nutrition 營養 Adequate充足 water水 intake is essential for proper攝入量是必不可少的適當 brain function腦功能 . 。 Take water along in your own water bottle so you don’t need to resort to soda, energy drinks or other less healthful liquids.採取水沿在自己的水壺因此您不必訴諸蘇打水，能量飲料或其它一些不太健康的液體。 A healthy diet is also vital.健康的飲食習慣也至關重要。 Food containing adequate omega-3 fatty acids and antioxidants have been shown to support concentration and recall.食物含有足夠的omega - 3脂肪酸和抗氧化劑已表明支持的濃度和回收。 It’s best to avoid spikes and dips in blood它的最佳，以避免尖峰和傾角在血液 sugar糖 , as this has a negative effect on brain function. ，因為這已構成負面影響，對腦功能。 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.進食少量在定期間隔小吃，選擇整個食品，避免糖和精製穀物，注重食物intolerances和吃各種各樣的食品是有幫助的策略。 Some studies have shown that the supplements ginkgo biloba and phosphatidylserine may improve memory.一些研究表明，補充銀杏葉和磷脂酰絲氨酸可改善記憶。 Timing 時間 Each person has an optimal time of day for thinking and functioning.每個人都有一個最佳的時間，每天的思維和運作。 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.搶劫西，主任認知心理學計劃在愛荷華州立大學說，研究已確定這段時間內的變化，作為人民的年紀。 When younger adults are tested it’s found that their optimal time tends to be late afternoon or early evening.當年輕的成年人進行測試，它的發現，他們的最佳時間往往是下午晚些時候或明年初傍晚。 Beginning around the age of 50, this optimal time shifts to a much earlier part of the day, normally from eight am to noon.開始時左右， 50歲，這時間最優轉移到一個更早的一部分，一天，通常是從8時至中午十二時。 According to West, one test to assess an individual’s optimal thinking time is the Morningness-Eveningness Scale (據西，一測試，以評估個人的最優思想的時間是morningness - eveningness規模（ http://web.ukonline.co.uk/bjlogie/test.htm ) . ） 。 Be sensitive to when you function best, and perform more challenging mental tasks during that time.敏感當您最好地發揮作用，並執行更具有挑戰性的任務，精神在這段時間。 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你的能力如果你過自己與學習，工作或相互競爭的義務，正是在一天中的時間當你在最低的低潮。 Writing 寫作 Writing supports memory.寫作支持的記憶。 Yes, writing things down provides a helpful reminder.是的，書面的東西，下跌提供了一個有用的提示。 But it has also been found that the effort involved helps us organize our thoughts.但它也被發現，付出的努力有助於我們組織我們的想法。 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.以債券，使一個清單，擬訂了一項議程，潘寧的信，或保持一本日記，激發排序的思維是好的記憶。 When we do this our ideas and feelings are not just a jumble of indistinct impressions, they are clearer and more accessible for recall.當我們這樣做我們的思想和感情，是不是只是一個混雜的模糊印象，他們是更清晰，更容易記得。 Over time, people who purposefully write things down tend to concentrate better.隨著時間的推移，人們誰有針對性地寫下來的東西，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，人誰寫鐓活動的經驗，也改善了功能和發現自己在感情上更穩定。 Incorporate the habit of writing in your daily life.把寫作的習慣，在日常生活中。 Keep a regular journal.保持經常性雜誌。 Maintain a diary for travel and special events.維持一個日記，旅行和特別活動。 Print out photos and attach notes.打印出來的照片，並附加說明。 Make regular lists and enjoy crossing items off as you accomplish them.定期名單和享受通道項目小康正如你完成這些任務。 Maintain a gratitude log, noting one or more things you are grateful for each day.維持一個感謝的日誌，注意到一個或一個以上的東西，非常感謝你的每一天。 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.寫下您的評論和展示作為你讀一本好書和塔克商學院的註釋，其中的頁面，這是非常有用的，當重新讀，或分享這本書與其他人。 Revive the art of writing letters and thank you notes, perhaps making a copy to keep for yourself as an ongoing epistolary scrapbook.振興藝術寫信，並感謝您注意到，也許作出一份拷貝給不斷為自己作為一個正在進行的epistolary剪貼簿。 Consider joining a public speaking group such as Toastmasters to ramp up the challenge of organizing and presenting your thoughts.考慮加入一個公開演講組，如演講，以匝道勇於接受這項挑戰，組織和介紹您的想法。 Variety 品種 Our brains are attracted to novelty.我們的大腦是吸引了無新意。 Rote tasks don’t stimulate thinking and memory even when the activities are enjoyable.死記硬背的任務，不刺激的思想和記憶，甚至當活動是愉快。 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.如果您玩遊戲的壁球每星期用同樣的朋友，機會是極少數，這些遊戲站出來，在您的想法。 It’s great to keep up regular rituals that you enjoy.它的偉大跟上定期禮儀你喜歡的。 But add variety on a regular basis.但新增品種對定期的基礎上。 Doing something different creates new circuitry in your brain.做一些不同的創造了新的電路在你的大腦。 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.每天你可以作出一個小小的改變，如採取了新路線的工作，試圖一個新的食譜，或聽取了截然不同的風格的音樂。 You can also add bigger challenges that ramp up brain function.您還可以添加更大的挑戰，坡道了腦功能。 Learn a new language, take dance lessons, tutor a student, try your hand at sculpting, take a trip, join a club or volunteer.學習一門新的語言，以舞蹈的經驗教訓，導師，學生，親手試試造型，採取行，加入一個俱樂部或義工。 About the author關於作者Laura Weldon is a writer with a book called Free Range Learning coming out in 2008.勞拉威爾登是一個作家，與一本書，所謂的自由範圍內的學習走出來在2008年。 She lives on an organic farm and believes in bliss.她生活在一個有機農場，並認為在布利斯。 See More: 看到更多的： Health News 健康新聞Have Your Say: Can Technology Improve Your Memory? 你說：技術可以改善您的記憶？ Please note, only selected comments will be published.請注意，只有選定的評論將出版。 Or discuss this report in our new forums 或討論這個報告在我們的新論壇 This entry was posted on Saturday, June 14th, 2008 at 2:30 pm and is filed under 此項目被張貼在週六， 2008年6月14日下午2時30分，並提交下 Science & Technology News 科技新聞 . 。 You can follow any responses to this entry through the 您可以按照任何的反應，此項目通過 RSS 2.0 2.0 feed. 餵養。 You can 您可以 leave a response 留下的回應 , or ，或 trackback Trackback跟踪 from your own site. 從你自己的網站。 | Translations 翻譯               Free Newsletter 免費通訊 Related News 相關新聞
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