A research team from UCLA (University of California at Los Angeles) has designed a four-step plan to improve your memory in just 14 days. "It sounds like another advertisement, but it really works," says UCLA psychiatry (精神病学) professor Gary Small. The team found the four-step plan improved memory function (功能) in teenagers under stress and older people. After a two-week study that included brain-teasers (脑筋急转弯), exercise and diet changes, test subjects' memories worked more efficiently. Here's the programme: Memory training: Train yourself with brain-teasers, crossword puzzles and memory exercises that train verbal (文字上的) skills throughout the day. Healthy diet: Eat five rather than three meals a day. The food should be rich in omega-3 fats (omega-3脂肪), such as whole grains and vegetables that contain antioxidants (抗氧化剂). Having frequent meals helps increase blood glucose (血糖), the primary energy source for the brain. Physical fitness: Have regular physical exercise such as walking, basketball or running, every day. Stress reduction (减少): Perform stretching and relaxation exercises. Stress causes the body to release a chemical that can shrink (使缩小) the memory centres in the brain. Before-and-after brain scans showed that test subjects experienced on average a 5 per cent increase in working memory. This suggests they were using their brains more efficiently. They also performed better on a cognitive (认知的) test. A control group that didn't follow the plan showed no big changes. "We've known for years that diet and exercise can help people keep their physical health, which is a key part of healthy aging," said Small. "But keeping mental health is just as important. Now we have evidence that people can improve their memories through a programme of memory exercises and stress reduction." 61. Why did Small say " It sounds like another advertisement, but it really works"?

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