Brain coach Jim Kwik has revealed his top 10 secrets to achieving a better memory on The Diary of a CEO podcast with Steven Bartlett. Kwik had significant learning challenges as a child after suffering traumatic brain injury, but taught himself how to read and write by reading comic books.
Now the brain guru and best selling author has explained his top tips to a better memory, which everyone can implement in their lives. Around a third of an individual's brain power is decided at birth by their genetic make-up, but the rest is up to us to control.
On his 'Brain Diet' tip, Kwik firstly recommends the consumption of brain foods that have been proven to help your mind function and improve memory. He told Bartlett: "There's certain foods that are very neuroprotective.
"In general some of my favourite brain foods are avocados, the monounsaturated fat is good for the brain. 'Brain' blueberries, I like to call them brainberries."
Kwik also recommends leafy greens, green vegetables and if your diet allows it, eggs and oily fish. Kwik says to keep your brain at its optimum state, you may need to consider supplementing with Omega-3, vitamin C and vitamin D products.
In his second tip, he says people should also be able to access nature easily and control the inside their environment. Air pollutants have been shown to significantly increase rates of brain deterioration, leading to dementia and memory loss.
Thirdly, Kwik says sleep is key to having a better memory. Writing in his blog, he adds that people should keep to a sleep schedule, exercise daily, create a sleep friendly environment in the evenings by lowering lights and says people should read to calm them.
His fourth hack involves reading daily, which Kwik says ties in with keeping your brain active and learning new things. Speaking to Bartlett, he explained: "For me reading reading is to your mind what exercise is to your body...reading is an incredible exercise for your mind."
Another hack Kwik recommends is always wearing a helmet while cycling and looking to protect your brain whenever you can. This could mean avoiding sports which see participants regularly get concussions, which significantly impacts your brain.
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The five other 'secrets' Kwik shared include:
Increase positive thoughts
Kwik says that minimising negative thoughts is key to key keeping your mind healthy. He told Bartlett that "automatic negative thoughts" every day have an impact on your health.
Earlier in the podcast, Bartlett stated that he didn't have a good memory. However, Kwik said to change his mindset and say "I don't have a good memory, yet".
Exercise /learning new things
Kwik says the benefits of exercise on your brain are undeniable. "There's so much research talking about the power of movement and the brain when you move," he stressed.
He added: "Studies show that when you listen to your podcast... doing something rhythmic going for example a nice walk with the dogs or on an elliptical, they'll actually understand the information and retain it better."
Supplementation
Though Kwik says he always tries to get nutrients from whole foods, he often supplements to make sure his levels of brain boosting vitamins are topped up, saying: "If you're lacking if your vitamin D levels are low you're not going to perform."
The same goes for Omega-3s and vitamin C and, although he states in an ideal world everyone would get their brain nutrients from whole foods, supplements can help. For instance, he explained that whatever time he doesn't go out in the sunlight enough, he will take a vitamin D supplement.
Get in nature
First thing in the morning, Kwik admits he gets out into the elements to ground himself. He told Bartlett: "In the morning I try to get the elements in my life. Go out there outside and get some Earth, get your feet on the ground. Really simple to do and just to feel more grounded and more connected."
Taking inspiration from "Babylonian times", Kwik says he likes to get the four elements into his routine. Earth by grounding himself, water by either drinking an ice cold glass of water or taking a cold shower, wind by using a Wim Hof breathing technique and fire is represented by getting some sun.
Manage stress
Chronic stress affects your brain by limiting its functions to fight or flight responses, making it harder to retain knowledge. To battle against stress, Kwik says to stop multitasking and focus on one thing at a time.
As well as recommending the practise of mindfulness and identifying triggers, Kwik says you should try creating a support system around you. He wrote in his blog: "By building lasting relationships and spending time with loved one, we increase the levels of oxytocin in our brain. This neurotransmitter helps build intimacy and increases our social bonding, creating a sense of calm."
