Ten top tips to boost your memory

Junk goes in, junk comes out! To give your memory a boost, aim for a diet rich in protective antioxidants and healthy fats. Think colourful fruits and vegies, nuts, legumes, whole grains, lean meats and oily fish. Munch more on blueberries, spinach and avocado, and less on refined carbs, sugar and heavily processed foods.

Exercise isn’t just good for your booty, it’s good for your brain, too. Being physically active helps clear the cobwebs and reduces stress, which can lead to forgetfulness. It also encourages nerve cell growth in the brain and strengthens and protects those cells from damage.

Not being able to remember someone’s name after an introduction is a common memory problem. One trick is to repeat their name several times during your conversation. ‘Jane? It’s so lovely to meet you!’ ‘Do you live in the area, Jane?’ ‘So Jane, have you tried that new sushi restaurant?’ Repetition helps seal the deal.

Constantly juggling? Being perpetually busy is both physically and mentally draining and may have a huge impact on your ability to remember details. It could also make you more accident prone. If your schedule is frequently overwhelming, try adjusting your multi-task meter. This might mean saying ‘no’ more often, and prioritising the really important stuff.

Can’t keep all those user names and passwords straight? Secure online password managers like LastPass.com and Dashlane.com can help save the day.

Studies show people who routinely get six or less hours of sleep per night (and that’s many of us) have trouble shifting information from short to longer term memory storage. Make it your business to get more sleep each night; you’ll wake refreshed with a much clearer mind.

If your diet is lacking, memory boosting supplements high in B group vitamins, Vitamin E, magnesium, and the herbs ginkgo and brahmi (bacopa) may help give you a kick along. Ask your doctor if supplements are safe for you.

Be interested and involved in the world around you; know what’s going on, have an opinion, share it! Read a lot (not just the gossip mags!), go out with friends and always be open to meeting new people in new places and situations.

Clean up! It’s hard to find stuff (not to mention think straight) if your home looks like it could be featured in an episode of Hoarders ‘R’ Us.

Learning keeps life interesting and your memory sharp. Whether it’s a cryptic crossword, a sudoko puzzle, scrabble, or learning how to sew, paint or speak a new language, look for activities that give your brain a run for its money and challenge yourself daily. For really cool brain games and memory training, check out lumosity.com and brainhq.com

Memory loss is one of the more recognisable early signs of dementia. If your forgetfulness seems to be escalating and isn’t resolved by these suggestions, visit your GP. Other signs to look for include:
* Misplacing items in odd places (eg, keys in pantry, phone in fridge)
* Repeatedly asking the same questions
* Sudden mood changes
* Getting lost in familiar places
* Finding it hard to follow directions
* Mixing up common words, for example, saying ‘hat’ instead of ‘dog’.

Ten top tips to boost your memory

Ten top tips to boost your memory