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From scoffing chocolate and baking bread to the simple 8 Second Rule, eight easy ways to improve your memory
Plus, the exact amount of time you should sleep to improve your memory
STRUGGLE to recall where you put your keys or the name of a new neighbour?
If you are prone to absent-minded moments, it is worth remembering there are lots of simple things you can do to boost your brainpower.
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Here, Laura Stott looks at eight unforgettable ways to help improve your recollection.
DRINK COFFEE: A morning cuppa can wake you and your memory.
In a study, a caffeine-based tablet was shown to improve recall in volunteers, with effects seen in 24 hours.
Just 200mg of caffeine has been proven to make us less forgetful by up to 30 per cent.
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That equals two cups of coffee, four strong mugs of tea or a bar of high-cocoa plain chocolate.
UNFORGETTABLE FOOD: The Mind Diet suggests specific brain-healthy foods you can eat to boost mental ability.
These include daily wholegrains and six servings weekly of leafy vegetables, two of berries, poultry and fish and four of nuts and beans.
Experts found those who stuck to the plan had 53 per cent less risk of developing Alzheimer’s.
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TELL A STORY: Linking information you want to remember to a made-up tale in your mind can aid memory.
When you encounter a new scenario, name or facts that you might need to recall, try creating a little story in your head involving those things, which you can think of to bring up the details.
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You can also link facts into rhymes or even songs.
SLEEP ON IT: Getting enough kip is vital for keeping brains sharp.
Studies show that being well rested can boost the retention and recall of short-term information in adults by 40 per cent.
An early night also aids our long-term memory by allowing the brain to process new details and consolidate them for the future. An average of seven to eight hours’ sleep nightly is recommended.
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VISIT THE MIND GYM: Working out is good for body and brain.
Mental exercises such as Sudoku, crosswords or puzzles have been shown to improve concentration and brain function, while card games, reading, jigsaws, learning a language or helping the grandkids with homework can keep minds sharp.
BREAK WITH THE NORM: Fixed routines can help us to remember, but so can deviating from the norm.
For example, keeping keys in a different pocket can remind you where they are.
EIGHT-SECOND RULE: Experts say it takes eight seconds of focus to transfer something from your short-term to your long-term memory, so pay attention for at least this long.
Repeat vital details to yourself a minimum of eight times so they stick.
MAKE SENSE OF MULTI-TASKING: Research has shown that multisensory experiences combining sight, smell, sound and touch can boost memory.
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Activities that use as many of these as possible can help us to sharpen our recollection skills – for example, baking a cake or taking in new facts while listening to music or watching TV.
Multiple associations can help you pull up the details further down the line.
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