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It sounds like an infomercial from late-night TV: Follow this four-step plan and improve your memory in just 14 days!

But researchers have indeed found a way to improve memory function in older people.

After a two-week study that involved brainteasers, exercise and diet changes, study participants' memories worked more efficiently.

Here's the program:

Memory Training: Brainteasers, crossword puzzles and memory exercises that emphasized verbal skills throughout the day.

Healthy Diet: Five meals daily included a balanced diet rich in omega-3 fats, whole grains and antioxidants. Eating frequent meals prevents dips in blood glucose, the primary energy source for the brain.

Physical Fitness: Brisk daily walks and stretching. Physical fitness has been found in other research to reduce the risk of Alzheimer's disease.

Stress Reduction: Stretching and relaxation exercises. Stress causes the body to release cortisol, which can impair memory and has been found to shrink the memory centers in the brain.

　　中文：

　　随着年龄的增加，老年人常常会出现记忆力减退的现象。日前，美国研究人员找到了一个行之有效的方法，以改善老年人的记忆力状况。遵循这个方法，那些记性不好的人们能在短短14天内让自己的记忆力明显得到改善。

　　据美国“生活科学网”12月13日报道，美国研究人员是在进行了一个为期两周的研究后，得出上述结论的。研究过程中，这些研究人员对一组参与者进行了脑筋急转弯等有关记忆力的练习，让他们参加锻炼并对他们的饮食结构进行了调整，最后对他们进行了脑部扫描，以观察他们脑部的变化。研究结果显示，在短短两周后，这些参与者的记忆力得到了明显改善，他们能够更为有效地运用自己的脑子。而没有接受这一研究计划的另一组人员的记忆力，在实验前后并没有发生明显的变化。

　　四个步骤完成“14天计划”

　　第一、记忆力练习：每天进行脑筋急转弯、纵横字谜游戏以及其它一些有关记忆力的练习。

　　第二、讲究健康饮食：一天5餐制，其中包括一餐富含omega-3脂肪、全谷类食品和抗氧化剂的均衡饮食。多餐制可以预防血糖下降，血糖是大脑原始能量的提供者。

　　第三、健身活动：每日进行散步和伸展运动。另有研究证明，进行适当的身体锻炼能减少患老年痴呆症的危险。

　　第四、减少压力：进行让身体松弛、精神放松的练习。压力会导致身体释放出皮质醇，这种物质能削弱人的记忆力，并会对大脑中的记忆中心产生负面影响。

健身九忌Exercise Errors-1

Exercise Errors

Are you making mistakes when you exercise that make your workout ineffective? Or worse yet, are you doing things that could lead to costly injuries? Whether you're a veteran or novice at exercising you need to be sure you're getting the best workout possible.

The American Council on Exercise (ACE) surveyed 3,000 certified fitness professionals and asked them what are the biggest mistakes they see people making in the gym — but you don't have to work out in a gym to make some of these fitness fumbles:

Not stretching enough. It's always a good idea to stretch for a few minutes prior to exercise concentrating on the muscles that will be used during the fitness activity. Most importantly, spending time stretching after a workout for about 8-10 minutes, while your muscles are still warm and flexible, will reap major benefits. Muscles that are flexible are far less likely to be injured than tight ones. Not warming up prior to aerobic activity. Electric Oven Electric Stoves EUROPEAN AC PLUGS EVA fridge magnets extionsion box fancy yarn ferrite magnets fir plank Fir timber board flag Stretching is just part of the warm-up equation. Your entire body needs to be gradually warmed up to prepare it for the added demands of aerobic training. Start out slowly for the first few minutes, your workout will be much more effective.

Not cooling down after any type of workout. Just as your body needs a warm-up it also needs a cool-down. Take some time to gradually let your heart-rate lower. Stopping aerobic activity suddenly can cause a number of problems such flange Flexible magnetic tape flower painting folding umbrella Food container Food Steamer forging and pressing forging fountain pump Fridge magnet / Advertising Magnets as blood pooling in your lower extremities or making you feel light-headed. Now is also a prime time to get in a good stretch that will provide you with lasting flexibility. ( to be continued )

　　中文：

　　你的健身方法正确吗？不会是事倍功半吧？甚至适得其反、深受其害吧？不论是老手还是新兵，你都要力保所用的健身方法最佳。

　　美国健身协会 (ACE) 调查了3,000位持有资格证的健康专家，向他们咨询人们健身时所犯的最大错误，不过你可没必要在健身房实践下列这些错误的健身方法：

　　伸展运动做得不够。在开始锻炼之前，主要针对健身运动中练习的肌肉，最好先进行几分钟的伸展运动。尤为重要的是，在结束锻炼后，趁着肌肉稍热、柔韧性较好，花8－10分钟做一下伸展运动，你将会获益匪浅。柔韧性好的肌肉远比僵硬的肌肉更不容易受伤。

　　有氧运动前没有做热身运动。伸展运动是热身运动的一部分。整个身体都需要逐渐进行热身运动，以达到有氧运动的较大需求。开始几分钟，可以缓慢进行，这样健身运动才会事半功倍。

　　结束锻炼后没有做缓和运动。缓和运动与热身运动一样对身体必不可少。花些时间让你的心率渐渐平缓下来。突然停止有氧运动有百害而无一益，例如会导致血液淤积在下肢，或者让你感到头晕。此时做伸展运动对于长久保持柔韧性也至关重要。