TOTAL RECALL
Slave to post-its? 10 easy lifestyle changes
that'll make your memory razor-sharp
1 GO TO BED AN HOUR EARLIER
Any sort of sleep deprivation, even losing as
little as an hour a night, can hamper memory. This is because when you sleep, a
part of the brain called the hippocampus files away memories from the day.
Missing out on sleep disrupts this process and can make you more forgetful. A
comprehensive new US study even found that `banking' eight hours of quality shuteye
a night in middle age could help avoid Alzheimer's in later life.
2 RIGHTY, USE YOUR LEFT HAND
Mixing up everyday activities can keep your
brain in good shape say experts at Harvard University in America. This can be
as simple as brushing your teeth with the other hand, taking a new route to
work or simply swapping your knife and fork around. These small changes force
your brain cells to adapt and communicate with each other, giving them a good
workout and preventing them dying off prematurely.
3 SHUT YOUR EYES
Can't recall where you left those keys? Shutting
your eyes for a short time could help you remember, scientists at the
University of Surrey discovered earlier this year. They found that participants
in a test with their eyes closed correctly answered over 70 per cent of
questions correctly, compared to only 40 per cent of those with their eyes
open. According to lead researcher Dr Robert Nash, closing your eyes stops you
being distracted and therefore frees up brain power. He explains, “It might
also help people visualise the details of the event they are trying to
remember.“
4 CHECK YOUR BLOOD PRESSURE
Over time, high BP can narrow the arteries,
reducing blood flow to the brain and triggering episodes of forgetfulness. One
study by the University of Alabama in America, found that people with high
blood pressure were more likely to have memory problems -and higher the BP, the
worse the problem. If you're over 40, or have a family history of heart
disease, see your GP to get it checked.
5 SAY NO TO SECONDS
A study by Toulouse University, France, found
gaining weight can harm memory -the more overweight you are, the lower recall
rate dips. Researchers think fat may clog arteries in the brain, preventing
healthy blood circulation, just as it blocks those in the heart.
6 GO BARGAIN HUNTING
Need an excuse to treat yourself? Researchers at
Duke University in North Carolina in America, have found that retail therapy
can improve the memories of older shoppers. And it's all thanks to our love of
a good bargain, which requires the use of an additional brain area. Why? We
have to try to remember a lot of information to compare and contrast and pick
the best deal.
7 ADD UP BILLS IN YOUR HEAD
Counting up how much you're spending as you put
items in your shopping basket is another great workout for your grey matter.
The mental challenge activates the `working memory' part of your brain, which
is crucial for focus, concentration and planning. Studies show working memory
decreases by up to 10 per cent each decade after 25, but training it in such
ways can improve its function.
8 LEARN THE LINK METHOD
Eight times World Memory Champion Dominic
O'Brien is a fan of the link method for remembering a list of words or shopping
items. To do it, you simply make a link between each of the objects. For
example, try remembering the fol lowing words: torch, grapes, a ring, sherry.
Imagine shining a torch on a bunch of grapes. Inside one of the grapes you see
a ring sparkling with diamonds. As you squeeze the grape, the ring falls into a
glass of sherry.
9 EAT CHICKEN, AND FLOSS
Rich in the nutrient choline, chicken, along
with eggs, fish and beans, can help keep the brain in top form. Researchers at
Tufts University found that people who ate plenty of choline tended to perform
better in memory tests and were less likely to display the brain changes that
are associated with dementia And after the chicken snack, make sure you floss.
Poor gum health could damage your brain.Studies have found people with gum
disease tend to score lower in memory tests, which dental researchers say may
be because infected gums release inflammatory by-products into the bloodstream
that travel to the areas of the brain involved in memory. So as well as keeping
your teeth and gums healthy, brushing and flossing twice daily could help keep
your memory sharp.
10 DITCH DIETS PROTEIN-CENTRIC
From Paleo to Atkins, diets that ban
carbohydrates are as popular as ever, but going without bread and rice can
leave you fuzzy-headed and forgetful, according to a study by Tufts University,
near Boston in America.This is because your brain runs on carbohydrates, so
when you avoid them, you're depriving it of its main fuel. Wholegrain carbs are
also rich in B vitamins, low levels of which can trigger memory loss. But don't
skip eating protein either, as research shows lean meat, fish and dairy are
vital for a good attention span.
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