[www.keralites.net] Top tips on how to improve your memory and train your brain

 

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."

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.

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.

"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."

Looking at cute images of baby animals doesn't just make you feel warm and fuzzy inside, it can also help the brain to concentrate.

Researchers at Hiroshima University in Japan split 132 students into three groups and gave each one tasks such as playing the game Operation – where body parts are removed without making contact with a livewire – or finding a number in a random sequence.

After one attempt, they spent several minutes looking at cute pictures of kittens or puppies and did it again.

Performance scores improved by an average of 44%.

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.

What are the superfoods that improve your memory?

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.

Forget what it looks like to others!

Wiggling your eyes from side to side for 30 seconds could be the key to boosting concentration.

That's because the left and right sides of the brain perform different functions and improving communication between them can bolster mental performance.

Scientists at Manchester Metropolitan University got volunteers to listen to recordings of words then either wiggle their eyes horizontally for 30 seconds, vertically for 30 seconds, or just stare ahead.

The horizontal movement group recalled more words than the other two, according to results in the journal Brain and Cognition.

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.

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.

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."

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.

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.

If there's 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, I'll do my exercises'.

One type of mnemonic – or memory aid – relies on imagery rather than words.

"A classic way of remembering a person's name is to try and imagine it (or something associated to it) on the person's 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.

Chinese researchers say regularly drinking it could improve your memory and delay the onset of Alzheimer's disease thanks to its key ingredient – the organic molecule EGCG (epigallocatechin-3 gallate), an antioxidant that protects against age-related degenerative illnesses.

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.

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.

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.

Learning a foreign language can boost the brain – even as an adult.

Research carried out at Edinburgh University found verbal fluency and intelligence improved in 262 people who took on another tongue.

Other studies have even hinted that being bilingual can delay the onset of dementia by several years.

The effects were present in those who learned their second language early, as well as later in life.

Dr Thomas Bak, who conducted the research, said: "Millions of people around the world acquire their second language later in life.

"Our study shows that bilingualism, even when acquired in adulthood, may benefit the ageing brain."

Half a glass of wine a day improves cognitive ability and memory, say researchers from Oxford University.

"It's thought the micronutrients called flavonoids, particularly in red wine, improve brain function," explains Dr Iddon.

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.

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.

A good sleep triggers changes in the brain that help to improve memory. The findings, by experts at the Beth Israel Deaconess Medical Centre in the US, came from MRI scans on volunteers' brains to see which parts are activated after a good night's rest.

Sleep helps new memories to 'stick' in the brain – a process scientists call memory consolidation.

This happens when connections between brain cells are strengthened by proper rest.

Researchers said: "When you are asleep, it seems as if you are shifting memory to more efficient storage regions.

"When you wake, memory tasks can be performed more quickly."

If you're 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!

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."

"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 .

Travel is supposed to broaden the mind.

But according to psychologists at Northwestern University in the US, it can also make it work better.

They gave a series of tests, designed to check the brain's capacity for creative thinking, to a group of students who had lived abroad and another group who had not.

The results showed those who had spent time studying overseas performed much better, possibly because moving to a strange country involves a major psychological transformation that helps to expand the mind.

But psychologists stress travel only bolsters the brain if the person embraces their new foreign culture just as much as their home one.

In memory tests, doodlers performed 29% better than non-doodlers when asked to recall names and places, Plymouth University researchers found.

Experts say doodling doesn't tax the mind and allows us to concentrate on the task in hand. It stops us daydreaming, too, which is distracting.

The brain is highly susceptible to its surroundings. And that includes colour.

Scientists at the University of British Columbia tested the brain function of 600 volunteers to see if it differed according to the colours they were exposed to at the time.

They had to perform tasks using words or images on a computer displayed against red, blue or neutral backgrounds.

Red groups did better on tests involving short-term memory and attention to detail – like checking spelling or punctuation.

Those exposed to blue scored more highly on tasks requiring imagination and creativity.

Researcher Juliet Zhu explained: "If you're talking about wanting enhanced memory for something like proofreading skills, then a red colour should be used.

"But for a solution to fight obesity or smoking you should be in a blue room."

"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.

> 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 you've 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.

> 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 you're aware of your memory problems, this is unlikely. If concerned, see your GP.

In pics: Best ways to kick a bad habit

Breaking bad habits

Breaking any bad habit — from overeating to smoking — takes a plan. The problem is what works for one person may not work for another. Here, experts give their top tips for breaking the toughest bad habits.

2/13 SLIDES © Bacon and pancakes -© Super Shawn-Getty Images-

Overeating

Cutting calories often sets off cravings, despite the best intentions. A study published in the journal Steroids in March 2012 says it may be best to simply give in. Study participants who enjoyed a sweet dessert along with a high-protein breakfast lost weight and kept it off. Among the 200 obese adults in the study, those who ate a donut or other sweet cake along with a high-protein food lost 15 more pounds at the study's end compared to non-sweet eaters, while the non-sweet eating group regained 22 pounds. Researchers believe the higher protein content plus the added sweet kept cravings at bay. Combine this with less nighttime eating and you may be able to break the overeating cycle, says JJ Virgin, nutritionist and author of "The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days." 

3/13 SLIDES © A couple watching tv (© Moodboard /Getty Images)

Excessive TV watching

The average person watches four hours of TV a day, according to Nielsen. Since several studies link excessive TV viewing with increased risk of developing Type 2 diabetes and heart disease, cutting back may help reduce this risk. "In order to cut back on your viewing, first find your motivation," says Lisa Bahar, M.A., a family therapist and licensed clinical counselor in Newport Beach, California. "Once you find your motivation, list the long-term benefits and the short-term benefits." In addition:    

— Only watch TV when you have something specific you want to see, instead of channel surfing.

— Do chores during commercials to get in small bouts of activity.

— Create a TV-watching plan with time parameters and stick to it.

— Go outside and walk a pet, hike or just enjoy a leisurely stroll.

— Make a list of alternative activities, particularly those that engage the mind.

4/13 SLIDES © Pouring beer from a tap (© Tetra Images /Getty Images)

Over-imbibing

If you're tired of waking up hung over after a night of overindulging, want to lose weight or simply feel it may be a good idea to cut back on alcohol, several approaches can help, says Damon Raskin, M.D., a board-certified internist specializing in addiction detoxification at Cliffside Malibu Treatment Center in Malibu, California. Try these tips from Raskin:

— Drink one glass of water for every alcoholic drink.

— Limit alcohol to meals, when you're likely to drink less.

— Have a substitute beverage that looks like a drink, such as root beer or soda water with a wedge of lime.

According to Raskin, signs it may be time for professional help include an inability to cut down, drinking alone or in the morning, experiencing blackouts or hangovers that affect your life, or arguing with loved ones about your drinking. In these cases, seek professional help.

5/13 SLIDES © A full ashtray of cigarettes (© Kurt Drubbel /Getty Images)

Cigarette smoking

Nicotine's addictive effect makes quitting smoking notoriously difficult. "It's tough to quit on your own," Raskin says. "It's best to make a plan with your doctor." A strategy may also be to include family and support groups in your cessation plan. In addition, plan to quit during a quiet period in your life, not in the midst of the holidays or times when you're stressed at work. Other approaches to try include:

— Hypnotherapy: Hypnosis for smoking cessation works well for some people, according to Raskin, although it does not work for everyone.

— Exercise: Physical activity is shown to reduce cravings and can help offset weight gain.

— Electronic cigarettes: A recent study shows that these over-the-counter, battery-operated devices that provide nicotine through inhaled vapor may not only ease cravings, but improve memory as well.

6/13 SLIDES © A woman biting her nails (© Joerg Steffens/Getty Images)

Nail biting

As nail biting is a reaction to stress, anxiety or nervousness, a plan to quit begins with a relaxation plan, therapist Bahar says. "Any time you make a commitment to stop a habit, you need to first create a self-care plan. A mindful approach can be very helpful," Bahar says. In the moment, consider the reason you are starting to bite your nails: Are you nervous, do you feel anxious, or are you bored? Each time you get the urge to bite a nail, engage in an action that distracts your mind and provides a physical outlet that occupies your hands, like gardening, cooking, grooming a pet, cleaning, washing dishes, or picking flowers. Consider seeing a therapist if you're unable to break the habit on your own.  

7/13 SLIDES © A basket of fries and a hotdog -© Lauri Patterson -Getty Images-

Eating too much fast food

It may be more convenient to go through a fast-food drive-thru window than to make a meal at home, but a steady diet of food high in calories, sodium and fat creates a perfect storm of obesity and health issues. Your taste buds may even get hooked on the hyper-palatable ingredients, says Danielle Omar, M.S., a registered dietician from Fairfax, Virginia, and founder of FoodConfidence.com. "Try to wean yourself off of fast food/take out by learning how to make your favorite fast food dish — only better than the restaurant version," Omar says. Foods such as pizza, sub sandwiches and Mexican fare are pretty easy to make at home, and they're a lot healthier when you can control the ingredients.

8/13 SLIDES © A glass of water (© Dave Les Jacobs/Getty Images)

Not drinking enough water

The Institute of Medicine recommends that healthy women drink 91 ounces (2.7 liters) of water a day and men drink 125 ounces (3.7 liters) from all food and beverages. Heat exposure and long bouts of exercise increase these water requirements. Getting in all that water can be a challenge. "Keep a water glass in the bathroom and get into the habit of drinking one to two cups of water after brushing your teeth in the morning, and then again after breakfast," Omar says.  For flavor, add sliced lemon or other fruit, mint and other herbs, cucumber or flavored stevia drops, or mix water with 2 to 4 ounces (60 to 120 ml) of unsweetened juice. "Herbal tea is a great option and counts toward water intake, too," Omar says.

9/13 SLIDES © A man flossing (© Image Source /Getty Images)

Not flossing

Failure to floss not only increases the risk of gum disease, but can also contribute to heart disease, research suggests. Yet, only half of Americans floss their teeth once a day, according to the American Dental Association. Dan Marut, D.M.D., president and founder of Quality Dental Plan, a dental membership savings plan developed for dentists, suggests getting in the habit in several different ways:  

— Place your floss in the shower, when you are already in "cleansing" mode.

— Keep floss on a nightstand next to your bed as a reminder to floss before going to sleep.

— Keep your floss in clear view in a location you see every day.

"The time you take to floss will save you thousands of dollars in dental care in the future," Marut says.

10/13 SLIDES © Sweetener packs (© Tetra Images/Getty Images)

Hooked on artificial sweeteners

Adding artificial sweeteners to coffee and foods in an effort to lose weight may actually accomplish the opposite effect. Animal studies link the use of artificial sweeteners to weight gain, even when total calorie counts were similar. Slowly cutting back on artificial sweeteners and substituting natural sweeteners such as cinnamon can help break this habit, dietician Omar says. Swap out artificial sweeteners with stevia powder, coconut sugar, liquid coconut nectar (both are lower on the glycemic index than cane sugar or honey) and maple sugar powder, which has fewer calories than cane sugar. Use natural applesauce to sweeten baked goods.   

11/13 SLIDES © A man exercising (© Cameron Whitman/Getty Images)

Not exercising

It's well-known that most people fall short of the recommended 30 minutes per day of activity recommended by the American College of Sports Medicine. Setting the bar much lower may be the way to get started, says Irv Rubenstein, Ph.D., exercise physiologist and founder of S.T.E.P.S., a fitness facility in Nashville, Tenn. "Being told we need to exercise 30 to 60 minutes stops most people from even trying. Start by creating little habits that burn even five to 10 calories," Rubenstein says. He also recommends moving while sitting at your desk by tapping your toes, rolling your shoulders up and back and performing other "fidgety" activities. Do the same while watching TV at home. "Start with 10 minutes a day of increased activity and add a minute or two every day to create the habit of moving," says Rubenstein.  

12/13 SLIDES © A woman sleeping on a couch (© Kaz Chiba/Getty Images)

Falling asleep on the couch

Nodding off in front of the TV reduces total sleep time and interferes with sleep quality, says Allen Towfigh, M.D., a board-certified sleep medicine doctor and neurologist affiliated with New York Presbyterian Hospital/Weill Cornell Medical Center. "Exposure to bright light stimulates our brains to stay awake. Furthermore, even once we fall asleep, sound can cause us to get less refreshing sleep even if we sleep the same number of hours," Towfigh says. If you've conditioned yourself to fall asleep with the TV on, try substituting a white noise machine instead, which doesn't have the same bright light and fluctuating volume as a TV, Towfigh suggests. Or try iPhone apps such as Relax Melodies or Sleep Pillow.  

13/13 SLIDES © A stressed out woman (© Jamie Grill /Getty Images)

Not making time to de-stress

Leading a stressful lifestyle takes its toll on your body and mind. Over time, stress manifests in symptoms ranging from headache and fatigue to chest pain, depression and overconsumption of alcohol or food. "Plus, when you're stressed, your survival instincts hijack the logical, thoughtful part of your brain needed to make good decisions," says Heidi Hanna, Ph.D., a performance coach and author of "The Sharp Solution: A Brain-Based Approach for Optimal Performance." "Every hour, make it a point to give yourself a few minutes to shift into relaxation mode. Taking just a few moments to concentrate on the physical sensations of slow, relaxed breathing provides a boost in positive endorphins in the brain, relaxes muscle tension and even decreases inflammation. "Several apps are available that will send you gentle reminders throughout the day to pause and reflect, such as Bloom by Mindbloom, and GPS for the Soul.

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