3 . A decadelong study of older adults in China has found that a healthy lifestyle is linked to slower memory decline even when people carry a risky gene for Alzheimer’s.

Memory loss is a common part of aging. While there is no cure for most conditions that cause cognitive decline, lifestyle has received increasing attention as it is relatively easy to manage with potential benefits for overall health, including memory.

In a report in the latest issue of British Medical Journal, researchers from China’s National Center for Neurological Disorders and other medical institutes followed 29,000 people aged at least 60 years with normal cognitive abilities for up to 10 years. Forty-nine percent of the participants were women.

The participants were from 12 provinces from the north, south and west of China, representing the geographical characteristics, degree of urbanization, economic status, dietary patterns, and cultural and social differences in China.

At the beginning of the study in 2009, the researchers tested participants’ memory function with the Auditory Verbal Learning Test, one of the most widely used word-learning tests. They were also tested for the APOE gene, the most common gene linked with Alzheimer’s. Around 20 percent of the participants were carriers of the risk gene.

The participants received assessments in 2012, 2014, 2016 and 2019. In the follow-ups, six healthy lifestyle factors were analyzed: a healthy diet (adherence to recommended food items), regular physical exercise (at least 150 minutes of moderate intensity or 75 minutes of vigorous-intensity exercises per week), active social contact (for example, seeing friends and family at least twice a week), active cognitive activity (for example, reading, writing, playing chess at least twice a week), non-smoking and never drinking alcohol.

1. According to the study, what can help us reduce the risk of Alzheimer’s?

A．Regular mental training.

B．A healthy diet.

C．Non-smoking habit.

D．All of above.

2. How does the author support the theme of the text?

A．By giving examples.

B．By stating arguments.

C．By explaining statistical data.

D．By providing research results.

3. What can be a suitable title for the text?

A．Causes of memory loss.

B．Lifestyle to rate of memory decline.

C．The study about memory decline.

D．Healthy diet and memory loss.

4 . Keep Your Mind in Shape!

Mental fitness can be defined as having and maintaining a state of well-being and cultivating awareness of how we think, feel and behave     1     Here are some ways that might help you.

Meditation (冥想)

Meditation is one of the best forms of mental exercise. Meditation not only reduces the negative effects of the nervous system, but also enhances the “positive” nervous system by slowing down your heart rate, controlling your breathing, and maintaining your blood pressure.     2    

Try something different

Trying new things in different ways can help the brain cells form new connections as well as maintain current ones.     3     Making changes can be as small as reading a new book or taking a different route home from work.These changes exercise your brain and keep your mental fitness sharp.

Stay positive

    4     Positive thoughts and feelings seem impossible to cultivate on your own, but your brain is much more capable than you think. With practice, you can push away all negative thoughts and feelings and allow yourself to be more confident and content.

    5    

The mind and body are interconnected. When one is imbalanced, the other feels the effects of that imbalance. Just as mindfulness can relax muscles and ease tension, physical exercise can relax the mind and relieve stress. Add some additional mindfulness to your workouts, and you may be able to interrupt the flow of anxiety-inducing (诱发) thoughts running through your mind.

A．Get physical exercise.

B．Balance body and mind.

C．What are the benefits of mental fitness.

D．How can you practice and improve mental fitness?

E．It is also a great way to increase focus and stimulate creativity.

F．The more positive you are, the better your outlook on life will be.

G．Every time you have a new experience, your brain forms new brain cells.

5 . Most people aim to get their recommended seven to nine hours of sleep in one long stretch at night. And the technical term for this is “monotheistic sleep (单向睡眠)”    1    .

However, we may not have been programmed to sleep in this way.

Now I’m sure you’ve had that experience of a drop in your concentration in the afternoon, where you start to feel a little sleepy.     2     as their heads begin sort of moving up and down during afternoon meetings. And it happens to most of us somewhere between the one to four pm. mark.

What this suggests is that we may have been designed to sleep in a biphasic (双向的) pattern, meaning one longer period of sleep at night, and then a short afternoon nap during the day, very much like the nap cultures around the world.

But is napping always a good thing?     3    . Although we and other scientists have discovered that naps can have benefits for both the brain and the body, naps can be a double-edged weapon. Long naps in the afternoon or in early evening can just take the edge of your sleepiness.     4    .

So if you are struggling with sleep at night, the best advice is not to nap during the day. Instead, build up all of that healthy sleepiness so that you give yourself the best chance of falling asleep easily, and then staying asleep soundly across night.     5     Naps of around 20 minutes taken early in the day can be just fine.

A．Well, not necessarily.

B．And you can also see it in other people as well.

C．In other words, a single period of sleep at night.

D．It’s a little bit like snacking before your main meal.

E．If you are mindful of how often and how long your naps are.

F．You may think this drop in your concentration is because of a big lunch.

G．But if you’re not struggling with sleep and you can nap regularly during the day.

6 . According to a study published this week, habitual napping (打盹) appears to be associated with a large brain volume in adults although experts stressed that further research was needed. It reduces the cost caused from the lost time and the fatigue-related errors. The work followed previous studies that suggested a brief doze could improve people’s ability to learn.

Arianna Huffington, a co-founder of Huff Post and the founder and chief executive of Thrive Global, said, “Given the latest science on the effectiveness of napping and the clear link between employees feeling well rested and their productivity, it’s long past time that businesses embrace short naps at work.”

Some businesses, including Thrive Global, have already introduced facilities for employees to take naps. Google introduced sleep pods as far back as 2014 and companies like Nike and Ben & Jerry’s introduced nap rooms. The practice has even been adopted by the NHS, with a growing number of hospitals introducing sleep pods for staff in an effort to help them get more rest. Employees, it seems, are enthusiastic. Sean Greenwood, of Ben & Jerry’s, said, “If a quick nap gets employees more involved and creative, we’re happy to provide that for our team members.”

Unfortunately, the practice of napping still suffers from our collective concept that sleep equals weakness and laziness. However, the performance-enhancing benefits of naps have been no secret to many leaders throughout history. It also gives the higher-ups the chance to acknowledge the 24/7 culture and come up with top-down   solutions that encourage workers to take care of themselves in and out of work.

While sleep experts stressed that a daytime doze could be beneficial, they said it was crucial to get enough shut-eye at the end of a day. It is the late stage of sleep, sometimes missed by early risers, that strengthens the nerve circuits that make for learning and memory, allowing the brain to make and consolidate new neutral connections. Additionally, prioritizing sufficient sleep during the regular nightly sleep period is essential for overall well-being.

1. What is paragraph 1 mainly about?

A．Work stress.	B．Learning abilities.
C．A research finding.	D．The brain volume.

2. What is Arianna Huffington’s attitude toward napping?

A．Dismissive.	B．Approving.
C．Unclear.	D．Critical.

3. Why are so many companies mentioned in the passage?

A．To advocate enough rest.	B．To praise creative employees.
C．To compare the differences.	D．To present the current situation.

4. What will possibly be discussed in the paragraph that follows?

A．The approaches to shut-eye.	B．The importance of napping.
C．The secrets to well-being.	D．The benefits of memory.

7 . It is the beginning of a new school year, but for many, it may be their last. Many say that senior year is the best year of high school, but be careful.     1    . Here are the things that you should not do during your final year of high school.

The first thing is procrastinating. It is a bad habit, and it is extremely harmful when you get to your senior year. Your senior year is going to be busy with schoolwork, volunteering, and college applications.     2    . You need to plan your schedule wisely so not only can you get everything you need done, but you can also enjoy some time for yourself or with friends.

The next thing you should not do is be unhealthy. Being unhealthy in both mind and body is going to be hard to avoid during your senior year.     3    , not to mention all the stress that this year is going to cause you. However, being healthy will help you greatly. Getting a good night’s sleep, eating good food, and exercising can help your body stay healthy, which will overall benefit you and make the days easier.     4    . You can read a book, take a warm bath, or talk to someone; just do something that will calm you down.

    5    . While you should be careful about your schoolwork and habits, remember that this is your last year of high school, so enjoy it. Give yourself some time for yourself. That could be just staying in and watching movies with your family, or going to a party with your friends.

A．Now, many high school students procrastinate

B．That is why you cannot procrastinate during this time

C．As for your mental health, make sure you take time to relax

D．There will be all-nighters and a ton of unhealthy eating habits

E．There is something you have to watch out for in your senior year

F．The last thing you should avoid in your senior year is being too serious

G．Last, you should not be too mean to your family during your senior year

8 . How to Sleep Better

What you do (or don’t do) before bedtime has significant impact on the quality of your sleep.     1     Here are a few suggestions:

Go from light to dark. Darkness stimulates production of the sleep hormone.     2     And think about investing into warm light that you can use in the bed-room before bedtime.

    3     Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses(also known as computer glasses)throughout or before you sleep to prevent sleep disruption.

Find an activity that helps you to wind down. This could be anything that calms you down, and reduces thinking. For example, listening to soothing (柔和的) music, taking a hot bath, reading or meditating.

Keep any electronics you have on the other side of the room or outside the room. One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones.     4    

Create a bedtime routine. A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep.

Adjust your sleep temperature. The ideal temperature for sleep is 60~67 Farenheit (华氏度). This may be cooler than what most people are used to.     5     Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

A．Avoid screens.

B．Sleep better from now on.

C．Turn off unused light around the house.

D．The higher the temperature is, the better you sleep.

E．The simplest way to avoid this is to keep it away from you.

F．Many times, it can be the difference between staying up until 4 am and sleeping like a baby.

G．But keep in mind that our body temperature changes once we fall asleep

9 . Five Ways to Feel More Energized

       Here are five tried and true ways to feel more energized naturally.
           1    . While it seems obvious that you are tired, you need to sleep more. However, staying up late is extremely common in the US. In fact, more than a third of Americans do not get enough sleep. It’s recommended that adults aged 18—60 get at least seven hours of sleep a night.

Stay hydrated (补水). Being dehydrated can make you feel sleepy.     2    . Drinking water is so important that you may want to invest in a smart water bottle to remind you to keep drinking.

Limit sugar and stick to healthy food. When you feel tired, your first reaction is to reach for a sweet snack or drink. Sugary foods lead to an increase in blood sugar that causes your body to release a large amount of insulin (胰岛素).     3    . It’s much better to turn to healthy food like whole grain biscuits to keep your energy up.

Get moving every day. You may think that exercising is the last thing you want to do when you are tired.     4    . That’s because exercise releases hormones that can help you fight tiredness. Instead of sitting during your lunch，take a walk outdoors.

Take a power nap (打盹). If you need it, take a quick power nap. Naps can be big productivity boosters and do not have to take a long time. Taking a 20-minute nap can help you get the energy you need for the rest of the day.     5    .

A．Adjust your bedtime

B．Get up early every morning

C．That way, your mood gradually lightens

D．The result is that you feel even more tired

E．However,it can actually be the best thing you can do

F．So turn off the computer and rest your body and mind

G．It is critical to drink more water, especially in summer

10 . Shyness is something that many people battle with every day. They are afraid to look people in the eyes and have a hard time speaking to new people. This makes it very hard to get ahead at work and in making new friends and business connections.     1     There are ways to get around this fear and get out there and start talking to people.

●Remember that most people are not looking at you. When you are shy you may believe that people are constantly watching and judging you.     2     Most people are always busy looking at themselves and worrying about what people think of them. When you are talking to someone new they are not picking apart your every word; they are worried about what you think of them.

●     3     Instead of always complaining yourself about things you think you are not doing better, turn your focus to the things that you do well. Your self-talk is very important to how you feel. Stop negative self-talk. Instead remind yourself every morning of all the great things you have to offer. Whenever you start feeling shy again run over your list of things that makes you happy.

●If you do not have an exercise routine, you should start one now.     4     You do not spend hours a day in the gym. You should spend about 30 minutes a day walking or doing something physical you enjoy. If you are physically capable you could also add 20 minutes of light weight training two or three days a week.     5     Being able to stand with your back straight and your head held high will definitely help overcome shy feelings.

A．Focus on your strengths.

B．This just is not the case at all.

C．Stop complaining about others.

D．They are brave to face any challenge in life.

E．Many people are shy because they fear rejection.

F．This will help you feel stronger and will improve your posture.

G．Check with your doctor if you have not worked out for a while and then get to it.