Health

Improve your recall by tomorrow with these expert tips…tip

Boost your memory, How to hydrate better

Eat like a Greek

Studies show a Mediterranean diet rich in fruit, vegies and omega-3s such as oily fish and olive oil – and low in red meats and dairy – can lower our likelihood of cognitive problems by 19 per cent.

Clench your fists

US studies reveal that making a fist with your right hand and squeezing it tight helps you memorise things such as numbers and lists. Then, when you want to retrieve the information, clench your left fist.

Step it up

“Exercise has been shown to improve brain function and memory,” says Sydney neurosurgeon Dr Richard Parkinson. A study conducted by Cambridge University in the UK found women who walk for 30 minutes, five times a week, reduce their risk of damaging memory issues like Alzheimer’s. This is because exercise encourages the growth and survival of neurons in the hippocampus – the part of the brain crucial to long-term memory.

Have a laugh

Understanding and recalling a joke takes a “surprising amount of brain power,” says Dr Parkinson. Laug Laughter has even improved scores on short-term memory tests. In one study, subjects who saw a funny video for 20 minutes had lower cortisol (the stress hormone), which impacts memory.

Catch some zzzs!

Dr Richard Parkinson reveals simply getting some sleep can boost your memory bank. “Your brain works at least 25 per cent more efficiently if you’ve had eight hours’ sleep,” he says.

Pop a pill

Some vitamins and fatty acids can help slow or prevent memory loss. Gingko biloba supports healthy blood vessels in the brain and may aid mental alertness. TRY Fontanella Memory Boost, 30 capsules, $29.95, fontanella.com.au

Practice side-eyes

Horizontal eye movements can help activate and link the brain hemispheres. A study found those who moved their eyes side to side for 30 seconds each morning did 10 per cent better at memory tasks.

Repeat names

Forgetting someone’s name just after they’ve introduced themselves can be avoided by repeating it aloud. It goes for anything you want to remember. “With each repetition, your brain has another opportunity to encode the information,” US neurologist Dr Joel Salinas tells Harvard Health. “The connections between brain cells are reinforced, much like blazing a trail in the woods.”

Stress less

“Try to avoid stress,” says Dr Parkinson. “This has been shown to impair memory and thinking.” Try meditation – it improves concentration and activity in the prefrontal cortex of the brain, which is responsible for cognitive processes such as learning.

Do some puzzles

Researchers at New York’s Albert Einstein College of Medicine claim brain exercises twice a day can boost brain function. “Puzzles and problem solving mean you are using your brain and keeping the circuits active,” says Dr Parkinson.