Memory masterclass

Here are the experts’ tops tips…
A new study has suggested that the first signs of memory loss can occur as early as our thirties, while also revealing that it’s a condition 90% of us worry about. The good news is that there are a few simple things we can all do to prevent it. Here are the experts’ tops tips…
While it’s a no-brainer that drugs such as Ecstasy and cannabis are best avoided by those keen to look after their memory, certain prescription drugs can also cause short term memory loss. “There are two types of medication which can temporarily disrupt memory," says Dr Catherine Loveday, a principal lecturer in cognitive neuroscience at the University of Westminster. "These are benzodiazepines - drugs which are used to treat anxiety and also sometimes epilepsy - and anticholinergics. This group includes some drugs which are used to treat a wide range of conditions including gastrointestinal disorders, vertigo and motion sickness."
Our brain – and therefore our memory - relies on a steady supply of oxygen, and recent studies have shown that, when it comes to memory, regular exercise can be even more beneficial that first thought. "Any exercise is going to have a beneficial effect on memory because it improves cardiovascular function, which means that the brain is better nourished and detoxified," points out Dr Loveday. "But there are some studies which have shown that walking and running are both particularly good and may even lead to an increased size of the hippocampus - the area of the brain which is vital to memory."
The good news is that you don’t need to be hitting the gym seven days a week to feel the benefits. "Some recent research in Edinburgh suggested that simply having a brisk walk every day is beneficial," reveals Professor Robert H Logie, an expert in cognitive memory based at the University of Edinburgh.
"Physical exercise helps to keep the body healthy and so supplies the brain with what it needs to function.”
It’s important to give your brain a workout, too, and contrary to belief this doesn’t just mean crosswords and Sudoku. "Keeping the mind active is generally a good thing too," says Professor Robert H Logie. “Reading good books, learning a new skill, having a mentally challenging hobby, having new experiences, and taking an interest in local, national and world events, are probably as, if not more effective than products which offer memory or brain training."
Overdoing the vino won’t just leave you struggling to remember what you did last night – it could potentially affect your memory in a much more serious way. "Alcohol is by far and away the recreational drug that presents the biggest threat to memory," says Dr Loveday. "Alcohol doesn't only cause temporary amnesia (blackouts, etc) but chronic heavy use of alcohol can permanently destroy parts of the brain vital to memory and can also lead to long-term amnesia and/or dementia."
It’s important to understand that certain memories are more likely to be forgotten than others. "There are different kinds of memory - remembering to do things, remembering what you did last week, remembering people's names, remembering facts about the world, remembering where things are and what they look like, remembering what you are doing moment to moment, and keeping track of different tasks when multitasking," explains Professor Logie. "Some of these kinds of memories are more prone to forgetting than others."
Indeed, most of us have endured the embarrassment of forgetting the names of work colleagues or distant relatives, and occurrences like this shouldn’t be a cause for concern. "Forgetting names and leaving keys at home are definitely not things to worry about," says Dr Loveday. "However if a person finds that they are getting lost in relatively familiar surroundings, failing to recognise friends or relatives or finding it difficult to follow a straightforward story or film then there may be a reason to have the memory tested."
The ways in which we experience memory loss change as we age.
"Regarding the actual effects of age on memory, in a study I conducted in collaboration with the BBC, involving over 480,000 people, it was clear that some aspects of memory (such as remembering what things look like) actually start to decline when people are in their early 20s, whereas other aspects of memory (remembering words and numbers) are maintained rather well until people are in their late 60s," reveals Professor Logie. "Most people don't notice the decline in their visual memory abilities, because they automatically use other aspects of their memory's abilities to compensate."
There are plenty of supplements which claim to boost our memories, but Professor Logie believes the majority are unnecessary. "With a healthy diet and lifestyle, supplements are not necessary for most people," he points out. "If there is an underlying health problem which means that you are deficient in minerals or vitamins, then supplements of what is deficient might help, but it’s best to consult your GP." In summary it appears that when it comes to memory, a breath of fresh air really does help.