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Lifestyle Health Mental health
Train your brain: 25 top tips to turbo-charge your memory
May 02, 2013 00:00 By Michele O'Connor
Most of us can lose our train of thought midway through a sentence - and it's not just about “senior moments”

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Most of us can lose our train of thought midway through a sentence but when you’re 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 visualise 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 Alzheimer’s 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 night’s 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 Don’t 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 King’s College London found that middle-aged smokers performed less well on tests compared with those without the tobacco habit.

12…And 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.