Whether it's losing your keys or trying to cram information into your head for an exam, sometimes we just need our brain to be less forgetful.

無論是搞丟了鑰匙，還是 K 書準備考試，有時候我們只想讓自己的大腦不會那麼健忘。

So using science, how can you improve your memory right now?

所以運用科學，你要怎麼做才可以改善你的記憶？

First things first, you should hit the gym, but sorry meatheads you can't skip cardio.

首先，你應該去健身房，但很抱歉，你不能略過有氧運動。

MRI studies show that regular aerobic exercise like running improves performance on memory tasks by increasing the blood flow and volume in parts of the hippocampus.

核磁共振研究顯示，規律的有氧運動，如跑步，可以透過增加大腦海馬迴的血液流量來改善記憶功能。

This is important as the hippocampus is a part of the brain that is critical for learning and memory, but it shrinks by 1 to 2 percent per year in late adulthood.

這很重要，因為海馬迴是大腦的一部分，對學習和記憶至關重要，但在成年後期每年縮小 1％ 至 2％。

So aerobic exercise can be a great way to fight age-related declines of our memory.

因此，可藉著有氧運動來改善因年齡造成的記憶力衰退。

After the gym and pre-studying, grab a good snack.

在健身和課業預習完畢後，享用一些美味的點心。

After a meal, the increased glucose and insulin has shown to promote the learning of new information.

餐後血液中增加的葡萄糖和胰島素，可以促進新知的吸收。

Glucose and insulin are also key to consolidation, the conversion of short-term to long-term memories.

葡萄糖和胰島素也是鞏固短期記憶轉變為長期記憶的關鍵。

Probably because the hippocampus we talked about earlier is enriched with insulin receptors.

可能是因為我們之前談到的海馬迴，富含胰島素受體。

We set a good snack, but maybe try blueberries as studies show participants given a blueberry supplement had a better ability to recall past events.

我們準備了一份很好的零食，但也許可以嘗試一下藍莓，因為研究顯示服用藍莓補充劑的參與者，對發生過的事有更強的記憶力。

Blueberries contain flavonoids that have been shown to protect neurons, enhance their function, and stimulate their regeneration.

藍莓含有黃酮類化合物，已被證明可以保護神經元、增強其功能，並刺激它們再生。

Make sure that you're keeping up with the group chat.

要確保你在組群裡不會落伍了。

Scientists linked high-quality personal relationships to better memory.

科學家將優質的人際關係，與更強的記憶力連結在一起。

A 2017 study found that adults aged 80 and up who reported more satisfying relationships in their old age had similar cognitive abilities to people in their 50s and 60s.

一項 2017 年的研究發現，80 歲以上的成年人若滿意自己老年時的人際關係，則他們的認知能力就和五、六十歲的人差不多。

Other research shows hanging out with people can protect against memory declines common in dementia.

其他研究顯示，與人交往可以防止老年癡呆症患者的記憶力衰退。

Scientists think that our friends create social pressure that makes us take care of ourselves.

科學家們認為，朋友會對我們產生社會壓力，促使我們學習自己照顧自己。

And they even do things as simple as tell you directly or indirectly to go visit a doctor.

他們甚至只是很簡單的告訴你去看醫生，都可以對你有所幫助。

Social interactions also present complex cognitive memory challenges that can stimulate your brain.

社交互動也會帶來複雜的認知記憶挑戰來刺激你的大腦。

Thank you friends.

謝謝各位朋友。

Hug your friends today because they're increasing your memory.

今天就擁抱你的朋友，因為他們在幫助你增強記憶力。

If you really want to be super extra about all of this, you could also try to become a memory champion.

如果你真的想成變得超級厲害，你也可以嘗試成為一個記憶冠軍。

These are people who can for example memorize the order of a deck of cards in thirty seconds.

這些人可以在三十秒內記住一副紙牌的順序。

Superior memory skills aren't because of anatomical differences which means you could accomplish some of these same memory feats with intense practice.

卓越的記憶能力不是因為生理上的差異，這意味著只要透過密集的練習，你也可以具備相同的記憶能力。

One study found that after six weeks of daily 30-minute training normal people exhibited similar levels of neural connectivity as these memory athletes.

一項研究發現，經過六週，每週 30 分鐘的訓練，正常人的記憶神經連結呈現出與比賽的選手相似的水準。

When given a list of 72 words they went from being able to recall 26 to 30 to remembering over 60 words.

當給予一張有 72 個單字的單字表時，他們從原來只能記住 26 到 30 個單字，進步到能記住 60 個單字。

A little stressed about memorizing a presentation for tomorrow.

要記住明天的簡報感覺有點壓力。

Not to worry as research suggests an optimal level of anxiety can help us remember details.

不要擔心，因為研究顯示，適度的焦慮可以幫助我們記得更詳細。

During stressful events hormones like cortisol act on the brain to promote the formation of long term memories.

在承受壓力期間，像可松體這樣的激素會作用於大腦，促進長期記憶的形成。

Probably so that we can better process stressful situations and change our behaviors accordingly.

也許因此我們就可以更妥善的處理所面臨的壓力，並採取因應的行為。

But it doesn't mean that in these stressful times we are going to become way better at memorizing things.

但這並不表示在充滿壓力的時候，我們的記憶力會變得更好。

As too much stress has been shown to impair memory.

因為過多的壓力已被證明會損害記憶力。

So it is about finding the right balance between not panicking and panicking just enough to sharpen your mind.

所以，它是在不恐慌和恐慌之間找到適當的平衡點，這正足以讓你頭腦的變得更加敏銳。

For the most part we are overly stressed which leads to us forgetting our passwords.

在大多數的時候我們都承受了過大的壓，導致我們忘記了密碼。

Thankfully there is LastPass.

幸好有 LastPass。

LastPass also helps relieve the anxiety and stress of remembering all of your different passwords for all the different platforms by storing them all in one safe place.

LastPass 還可以透過將所有不同平台的不同密碼，存儲在同一個安全的地方，來幫助你減輕要記住所有密碼而產生的焦慮和壓力。

You can store an unlimited amount of passwords.

您可以存儲無限量的密碼。

It even helps you to generate stronger passwords, and most importantly update your passwords which is something that we should all be doing.

它甚至可以幫助您產生更強的密碼，最重要的是別忘了更新您的密碼，這是我們都應該做的事。

You can use it on many devices like your laptop or even on your fancy phone using an app it even has a password breach alert to help keep you safe.

你可以在許多裝置上使用 LastPass，比如你的筆電，甚至是手機的 APP ，它甚至還會發出密碼破解警報，可以幫助您確保安全。

Essentially with LastPass you never have to write remember or reset your passwords.

基本上，只要使用 LastPass，您永遠不必用筆記錄、去背、或更新密碼。

Thanks again to LastPass and we will see you all next week for another science video.

再次感謝 LastPass，我們將在下週另一部科學影片裡和你們見面。

See you later.

再見。