Can you pass this memory test?

• Many people experience memory loss as they age, but there are things you can do to help keep your mind sharp.
• Test your memory with a numbers game or see if you can recall objects within an image. 
• You can also implement a few helpful tips and tricks, like rhyming or using visuals, to help.

Over half of Brits begin to notice memory loss in their 50s, and it's not surprising. The hippocampus (the part of the brain responsible for memory) shrinks as we age. And menopause can make it worse, too. When hormone levels - which promote blood flow to the brain, drop - it can cause memory problems, aka 'brain fog'. But don't worry. 

"The brain is a muscle and, like any muscle, regular exercise can keep it performing," says consultant neuroradiologist Dr Emer MacSweeney. 

Here's how to keep yours in great shape:

Number boost

Most of us struggle to recall more than seven numbers in a row, research from as far back as the 1950s shows. And because we now rely on our mobile phones, we don't get a lot of practice at memorising digits. 

Try it

Look at the following groups of numbers for one minute. Then cover the numbers and jot down each group. 

The chances are you'll remember one group well, but forget a lot from the other rows. Don't worry; you can improve your recall with our tips. 

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Quick trick 

Group numbers together. "Try 'chunking', where you collate longer numbers into chunks of five or six figures," says neuropsychologist Dr Joanna Iddon. 

Rhyme it

If you have a specific date to recall, create a catchy phrase -- for example, "In 1492, Columbus sailed the ocean blue."

Be visual

Link numbers with words that rhyme, then create an image using the words. For example, if you need to recall 1243, 1 = bun, two = chew, 4 = core, and 3 = tea. Picture yourself chewing a bun with an apple core and tea in front of you.

Image recall 

See how many of these items you can recall

Photo: ArnaPhoto/Getty Images

If you struggle to remember faces or where a shop is, try this exercise, which focuses on storing and recalling images. Look at the picture above for 30 seconds. Cover the screen and jot down as many objects as you can recall. Now look at the picture again and add up how many items you got right.

Need a brain bolster?

1. Sip beetroot

Those who downed a glass of beetroot juice did better in memory tests than those who drank a placebo, found scientists at Northumbria University. The nitrates are thought to help improve blood flow to the brain. 

2. Floss your teeth 

People with gum disease tend to score lower on memory tests. This may be because infected gums release inflammatory by-products into the bloodstream that go to areas of the brain involved in recall, say researchers at the University of Central Lancashire. 

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3. Get online

Rarely use the internet? It's time to log on, says US research. When comparing the brains of middle-aged people, those who were more experienced users of the internet had more active areas in the prefrontal cortex. This controls the ability to remember complex information. 

4. Say it aloud 

Saying what you want to remember out loud to yourself -- or even mouthing it silently -- helps, according to research published in the Journal of Experimental Psychology: Learning, Memory, and Cognition. 

5. Make a fist 

Ball up your right hand when trying to remember a number or list. When you want to retrieve the information, clench your left hand. This can activate the brain regions that are key for storing and recalling information. 

6. Take a nap

A daytime doze of 45-60 minutes can boost memory performance, found a German study. Longer sleep at night is important for embedding long-term memory. 

7. Chew it over 

Not just for keeping your breath fresh, gum can help memory performance, too. People who chewed gum during long-term and short-term recall tests scored higher than those who didn't in a UK study. The action of chewing is said to boost oxygen supply to the brain. 

8. Take a walk 

Women who walk for at least one-and-a-half hours a week are less likely to have memory problems than those who walk for 40 minutes or less.

9. Follow your nose

Ramp up your recall with a good sniff of these stimulating herbs: 

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10. Pump up your iron

Support your body and mind with this mineral. Getting your recommended daily allowance (RDA) of iron - 14.8mg for women aged 19 to 50 and 8.7mg for women over 50 - is key to managing memory. Good sources of iron include: 

Source: Future/MAGAZINEFEATURES.CO.ZA