Boost your brain power – 4 key TACTICS

Strengthening memory is all about making sure your brain is working at full capacity – and it’s actually pretty simple. Research shows small lifestyle changes can make a huge difference to your memory now and stop it going downhill in the future. Plus, you’ll see improvements quite quickly, often in weeks. So what are the key habits? Start with these...

Get your heart rate up Aerobic exercise stimulates the hippocampus, which is a key area for long-term memory. Aim to complete 3ƒ/… hours a week of moderate exercise (brisk walking, jogging or biking) or 75 minutes of vigorous exercise (running or a cycling class). Also keep in mind that just one hour of cardio improves your ability to focus for up to two hours afterwards.

Keep YOUR stress in check It isn't a coincidence that you feel more forgetful in tense times. High levels of cortisol, a hormone produced when you’re stressed, make it tougher to recall things. Chronic stress also shrinks the hippocampus, one of the memory centres of the brain. But many daily health habits, such as exercise and spending time with friends, help counteract cortisol’s negative effects.

Have a drink (of coffee, that is) Caffeine goes beyond simply giving you a wake-up call. It can also enable you to store memories better. How? Because it’s thought to block a receptor in the brain that could impair memory. The optimal amount to have is about 200 milligrams a day, which is roughly what you’d get in 1-2 cups of coffee. Just remember to have it before 2pm, or else you run the risk of disrupting your sleep, which is crucial to memory.

Become a chatterbox Pat yourself on the back social butterflies! Research shows people who are social throughout the day tend to have better executive functioning skills, including working memory. Even just a 10-minute conversation with someone in your daily life, such as a co-worker or your barista, can give your memory a boost.