A few easy ways to improve your memory and remember names

There are tricks — known as mnemonics — that use verse, phrases and acronyms to assist mental recall. These are useful props, but there are much simpler things you can do to really boost the power of your memory.

Stretch your brain

• Tackle a new skill.
• Take a course in a subject about which you know little but that fascinates you.
• Perhaps learn a new language.

Stretch your legs

• Research among older adults has shown that walking 10 to 15 kilometres (six to nine miles) a week reduces the risk of memory loss.

Practice neurobics

• New routines activate new brain circuitry.
• If you're right-handed, try doing things with your left.
• Eat with your eyes closed.
• Take a new route to work.
• Go to new stores.

Cut down or cut out alcohol

• The old saying "I drink to forget" is all too true.

Feed the grey matter

• A diet rich in nutrients will boost brain function.
• Eat plenty of fresh fruit, vegetables and whole grains.
• Increase your intake of omega-3 fatty acids, found in oily fish, such as herrings and mackerel, walnut and flaxseed oils.

Sleep on it

• Many studies have shown that taking a daytime nap after studying speeds up long-term memory consolidation.
• In one experiment, two groups of participants were asked to learn a task.
• One group then stayed awake, while the other took a 90 minute nap. The group that was allowed to sleep showed a significant improvement in their task performance by the evening.

If you say you have a head like a sieve when it comes to names, consider this: it might be more like a brick wall. Demolish those mental barriers.

• Take an interest. When you're introduced to someone, study them and want to know more about them.
• If you don't quite catch a name, ask to hear it again. If necessary you should ask for the spelling.
• Repetition, repetition. Say their name back to them, repeat it mentally to yourself and drop it subtly into the conversation.
• If you've forgotten a name, apologize and ask to be reminded.
• Make associations. Think of someone else with the same name. Picture that person. If someone is called Basil, or Rose, or Ruby, visualize those things.
• On leaving, say goodbye to your new friend by name. Write their name down afterwards.

Start implementing some of these changes into your daily routine. You'll be surprised at how much healthier you feel and how much more you remember!