Train your brain: 25 top tips to turbo-charge your memory

2 May 2013 00:00 Most of us can lose our train of thought midway through a sentence - and it's not just about senior moments
Getty

Most of us can lose our train of thought midway through a sentence but when youre a stand -up comic, it can spell disaster as comedian Billy Connolly knows. The 70-year-old Scot admitted last week he now suffers from worrying bouts of memory loss on stage and sometimes cannot remember his punch lines for gags. His wife Pamela Stephenson puts it down to years of drinking in his early career. But absent-mindedness is not just about senior moments, says neuropsychologist Dr Joanna Iddon, co -author of Memory Boosters (Hamlyn Press, 6.99) In a recent study of healthy adults, the average number of memory slips, like putting the coffee jar in the fridge, was around six per week, irrespective of age, gender and intelligence, says Dr Iddon. In fact, it was the younger, busier people that were the most absent-minded. Remembering is an active process and making the most of your memory involves paying better attention, planning and organising. "Luckily, there are some tricks and strategies to help you banish those thingumabob moments. 1 Associate the memory with the environment: So if, for example, a joke is learned in the presence of a particular smell, that same aroma may cue the memory for that joke. More simply, when in an exam, I advise my students to vis ualise the place in which they were revising as a cue to memory, says Andrew Johnson, memory specialist and lecturer in psychology at Bournemouth University. 2 Clench your fist: Research suggests that balling up your right hand and squeezing it tightly actually makes it easier to memorise phone numbers or shopping lists. "Later, when you want to retrieve the information, clench the left fist. Researchers think the movements activate brain regions key to the storing and recall of memories. 3 Learn something before bed: The best way to consolidate a memory is to go through the information just before going to sleep, explains Dr Johnson. This is because there are fewer new interfering memories so you will remember it better the next day. 4 Say the alphabet: When you cannot recall a piece of information such as the name of an actor in a film, use the alphabet search method, i.e. going through the alphabet to find the first letter of the word or name you are trying to remember in order to jog your memory it really works, says Dr Iddon.

5 Drink more milk: Scientists asked 972 people to fill in detailed surveys on their diets and to complete eight rigorous tests to check their concentration, memory and learning abilities. Adults who consumed dairy products at least five or six times a week did far better in memory tests compared with those who rarely ate or drank them. 6 Exercise more: Several studies have shown that aerobic exercise improves cognitive function and is particularly good at enhancing memory. Exercise is also thought to encourage the growth of new brain cells in the hippocampus an area of the brain important in memory and learning. 7 Get salsa dancing: Music lovers perform better in cognitive tests while research has shown the beneficial effects of music on those with Alzheimers disease, explains memory expert Dr Chris Moulin. Music with strong rhythms and patterns like reggae and salsa are best for memory and problem-solving. The more complex the dance, the more the brain will be challenged. 8 Forget the nightcap: Alcohol may help you fall asleep but it leads to a disrupted nights rest and has a detrimental effect on concentration and memory, say researchers at The London Sleep Centre. And the more you drink, the less deep or REM sleep you get. 9 Say it out loud: This is the easiest of all methods for remembering everything from where you put your car keys to what you need from the shop to revising for a test, say memory experts. Studies found saying what you want to remember out loud to yourself or even mouthing it will help with recall. 10 Dont swallow it whole: When someone gives you a phone number, use chunking as a way of remembering it, suggests Dr Moulin. So when given a string of numbers to remember such as 123957001066, break it down into 12 39 57 00 10 66 or even 1239 5700 1066. Try to chunk numbers according to something you find meaningful, like the age of someone you know, an address or a famous date (1066 Battle of Hastings) then they form a story to help you remember. 11 Quit smoking: It can cause significant damage to your memory, say researchers at Northumbria University. When 69 students aged 18 to 25, were asked to memorise a list of tasks, those who had never smoked did best, remembering to complete 81% of the tasks. The smokers on an average of 60 cigarettes a week managed to get through only 59%. A separate study at Kings College London found that middle-aged smokers performed less well on tests compared with those without the tobacco habit. 12And cannabis too: Adolescents who are regular users of cannabis are at risk of permanent damage to their intelligence, attention span and memory, according to the results of a new long-term study, which followed over 1,000 people from birth to the age of 38..
Getty

13 Give us a cue: If theres something you have to do every day at a specific time and often forget, a technique called implementation intentions is very simple, says Dr Moulin.

For example, say to yourself whenever I have my first cup of tea in the morning, I will also take my pills. Or when the lunchtime news finishes, Ill do my exercises. 14 Use imagery: One type of mnemonic or memory aid relies on imagery rather than words. A classic way of remembering a persons name is to try and imagine it (or something associated to it) on the persons face, says Dr Moulin. So, if you meet John Bridge imagine a bridge on his face. Psychologists have found that the more bizarre and vivid the image the better it works. 15 Drink green tea: Chinese researchers say regularly drinking it could improve your memory and delay the onset of Alzheimers disease thanks to its key ingredient the organic molecule EGCG (epigallocatechin-3 gallate), an antioxidant that protects against age-related degenerative illnesses. 16 Make it mean something: While the digits 5019114421945 are hard to remember as they are meaningless, try assigning each set of three digits a meaning, advises Dr Moulin. Try Levis, a Porsche, favourite football formation and the end of the Second World War. These facts may not be easy to remember but not so hard as digits in raw form. Look for meaning in everything especially if you can refer it back to yourself. 17 Eat like our European neighbours: A Mediterranean diet low in red meat and dairy and high in omega-3 fatty acids found in oily fish and nuts can help preserve memory and reduce dementia risk, say US researchers. The study, in the journal Neurology, studied the diets of 17,478 people with an average age of 64. Those who followed the Med diet were 19% less likely to develop problems with memory. 18 Watch your food intake: Eating too much can double the risk of memory problems in old age, according to US research. Studies found a high-calorie intake can substantially increase the risk of developing mild cognitive impairment, or MCI, characterised by memory loss, which can precede dementia. 19 Doodle: In memory tests, doodlers performed 29% better than non-doodlers when asked to recall names and places, Plymouth University researchers found. Experts say doodling doesnt tax the mind and allows us to concentrate on the task in hand. It stops us daydreaming, too, which is distracting. 20 Drink red wine: Half a glass of wine a day improves cognitive ability and memory, say researchers from Oxford University. "Its thought the micronutrients called flavonoids, particularly in red wine, improve brain function, explains Dr Iddon. 21 Look at nature: A US study found people who walked around an arboretum did 20% better on a memory test than those who walked around streets. Just looking at pictures of nature can have a beneficial effect. 22 Tuck into chocolate: Eating chocolate can improve your memory, said Oxford University scientists, who tested 2,000 volunteers.

A separate study at Northumbria University found people given large amounts of flavonols, a compound found in chocolate, found mental arithmetic much easier. 23 Get enough sleep: Lack of sleep boosts the formation of beta amyloid, the toxic protein that clogs up the brain, according to a study in the journal Science. Disturbed sleep delays storage of memories and makes us forget sooner, says Professor Chris Idzikowski, director of The Edinburgh Sleep Centre. 24 Visualise what you need to do: If youre in the kitchen, and remember you need to close the bedroom window, think of the curtains flapping. Once you have paused to form the vivid association between the room and the reason you are going there, go straight there. This avoids the Now, what did I come in here for? scenario! 25 Use it or lose it: Developing an interest or hobby and staying involved in activities that stimulate the mind and body can help with memory loss, says Dr Iddon. Pursue a hobby, join a book club or do an evening class. It will stop your brain atrophying.

Whats normal forgetfulness..

? Forgetting what you went upstairs for. ? Taking several minutes to recall where you left the car. ? Putting things down and being unable to find them soon after. ? Forgetting something trivial a friend mentioned to you the day before. ? Forgetting the name of someone youve just met. ? Briefly forgetting the name for something the thingumabob moment. Our short-term memory is very distractible. The brain literally erases trivial information to make room for more important information that needs storing.

And whats cause for concern...

? Multi-tasking becomes difficult an able cook suddenly finds preparing a Sunday roast overwhelming. ? Problems negotiating familiar places, such as regularly not being able to find your car. ? Forgetting the names of close friends and relatives. ? Problems recognising faces, colours, shapes and words. ? Repeating a question asked half an hour previously. Many of these symptoms could be attributed to depression, grief, stress or lack of sleep. But they could be early signs of dementia.

However, say experts, if youre aware of your memory problems, this is unlikely. If concerned, see your GP.

Check out all the latest News, Sport & Celeb gossip at Mirror.co.uk http://www.mirror.co.uk/lifestyle/health/25-tips-improve-your-memory-1864549#ixzz2jFIfcDAX Follow us: @DailyMirror on Twitter | DailyMirror on Facebook

Top 10 Memory Improvement Tips

Improve Your Memory With These Great Tips
By Kendra Cherry Do you find yourself forgetting where you left your keys or blanking out information on important tests? Fortunately, there are things that you can do to help improve your memory. Before your next big exam, be sure to check out some of these tried and tested techniques for improving memory. These strategies have been established within cognitive psychology literature to improve memory, enhance recall and increase retention of information. 1. Focus your attention on the materials you are studying.

Image: ddpavumba / freedigitalphotos.net Attention is one of the major components of memory. In order for information to move from short-term memory into long-term memory, you need to actively attend to this information. Try to study in a place free of distractions such as television, music and other diversions. 2. Avoid cramming by establishing regular study sessions. According to Bjork (2001), studying materials over a number of session's gives you the time you need to adequately process the information. Research has shown that students who study regularly remember the material far better than those who do all of their studying in one marathon session. 3. Structure and organize the information you are studying. Researchers have found that information is organized in memory in related clusters. You can take advantage of this by structuring and organizing the materials you are studying. Try grouping similar concepts and terms together, or make an outline of your notes and textbook readings to help group related concepts. 4. Utilize mnemonic devices to remember information. Mnemonic devices are a technique often used by students to aid in recall. A mnemonic is simply a way to remember information. For example, you might associate a term you need to remember with a common item that you are very familiar with. The best mnemonics are those that utilize positive imagery, humor or novelty. You might come up with a rhyme, song or joke to help remember a specific segment of information. 5. Elaborate and rehearse the information you are studying. In order to recall information, you need to encode what you are studying into long-term memory. One of the most effective encoding techniques is known as elaborative rehearsal. An example of this technique would be to read the definition of a key term, study the definition of that term and then read a more detailed description of what that term means. After repeating this process a few times, you'll probably notice that recalling the information is much easier. 6. Relate new information to things you already know. When you are studying unfamiliar material, take the time to think about how this information relates to things that you already know. By establishing relationships between new ideas and previously existing memories, you can dramatically increase the likelihood of recalling the recently learned information. 7. Visualize concepts to improve memory and recall. Many people benefit greatly from visualizing the information they study. Pay attention to the photographs, charts and other graphics in your textbooks. If you do not have visual cues to help, try creating your own. Draw charts or figures in the margins of your notes or use highlighters or pens in different colors to group related ideas in your written study materials.

8. Teach new concepts to another person. Research suggests that reading materials out loud significantly improves memory of the material. Educators and psychologists have also discovered that having students actuallyteach new concepts to others enhances understanding and recall. You can use this approach in your own studies by teaching new concepts and information to a friend or study partner. 9. Pay extra attention to difficult information. Have you ever noticed how it's sometimes easier to remember information at the beginning or end of a chapter? Researchers have found that the order of information can play a role in recall, which is known as the serial position effect. While recalling middle information can be difficult, you can overcome this problem by spending extra time rehearsing this information. Another strategy is to try restructuring what you have learned so it will be easier to remember. When you come across an especially difficult concept, devote some extra time to memorizing the information. 10. Vary your study routine. Another great way to increase your recall is to occasionally change your study routine. If you are accustomed to studying in one specific location, try moving to a different spot during your next study session. If you study in the evening, try spending a few minutes each morning reviewing the information you studied the previous night. By adding an element of novelty to your study sessions, you can increase the effectiveness of your efforts and significantly improve your long-term recall.