Sharpen Your Mind: Expert Tips from Memory Coach and Trainer, Sancy Suraj


We all experience memory lapses from time to time, but what if there was a way to improve your memory and cognitive abilities? Meet Sancy Suraj, a Memory Coach and Trainer from Singapore, who has helped thousands of people worldwide to enhance their memory skills. With six memory records and representing Singapore at the world memory championships in 2011, Sancy has been training memory techniques for over 12 years.

In this article, we had the privilege to interview Sancy Suraj, and he shares his expert tips on how to improve memory, maintain brain health, and manage stress and anxiety to enhance cognitive abilities.

What are some common causes of memory loss, and what can people do to prevent or minimize the effects of these causes?

Memory loss can be caused by a variety of factors, both physical and psychological. Some common causes of memory loss include aging, stress, lack of sleep, poor nutrition, and certain medications. As we age, our brain function naturally declines, leading to a gradual decline in memory and other cognitive abilities. Stress and lack of sleep can also have a significant impact on memory, as they can impair the brain’s ability to form and retrieve memories. Poor nutrition, particularly a diet high in processed foods and lacking in essential nutrients, can also have negative effects on brain function and memory.
To prevent or minimize the effects of these causes, there are a number of strategies that people can employ. Engaging in regular physical exercise has been shown to improve brain function and reduce the risk of memory decline, so staying active is key. Getting enough sleep, managing stress through relaxation techniques like meditation or yoga, and eating a healthy diet that includes plenty of fruits, vegetables, and whole grains can also help to support brain health and memory. Additionally, engaging in mentally stimulating activities like reading, playing games, or learning a new skill can help to keep the brain sharp and improve memory function.
As a memory coach and trainer, I also recommend using memory techniques to improve memory function. These techniques include things like visualization, association, and chunking, which can help to improve the brain’s ability to form and retrieve memories. With regular practice, these techniques can become second nature, making it easier to remember important information like names, dates, and numbers. By taking a holistic approach to brain health and memory function, it’s possible to prevent or minimize the effects of common causes of memory loss and keep the mind sharp and focused throughout life.

Can you describe some of the most effective memory improvement techniques that you teach to your clients, and how can people incorporate these techniques into their daily lives?

Sure, I would be happy to describe some of the most effective memory improvement techniques that I teach to my clients. One technique that I find particularly effective is visualization. This involves creating vivid mental images to help you remember information. For example, if you’re trying to remember a person’s name, you might visualize their name written in big, bold letters across their forehead. You can also use visualization to remember lists of items by creating a mental image that links each item to the next.

Another technique that I teach is association. This involves connecting new information to something that you already know. For example, if you’re trying to remember someone’s phone number, you might associate each digit with a letter and then create a word or phrase that you can remember. You can also use association to remember new vocabulary words by connecting them to words that you already know in your native language.

Finally, I teach a technique called chunking, which involves breaking down large amounts of information into smaller, more manageable chunks. This can be particularly helpful when trying to remember long strings of numbers or letters. For example, if you’re trying to remember a phone number, you might break it down into smaller groups of numbers, such as the area code, the first three digits, and the last four digits.

To incorporate these techniques into your daily life, it’s important to practice them regularly. Start by picking one or two techniques that you find particularly helpful and using them consistently for a few weeks. Over time, these techniques will become second nature, making it easier to remember important information without having to rely on notes or other aids. You can also challenge yourself by trying to remember new things each day, such as a new vocabulary word or a new person’s name, using the techniques that you’ve learned. With practice and dedication, anyone can improve their memory function and enhance their ability to learn and retain new information.

How important is physical exercise for maintaining and improving brain health, and what types of exercises do you recommend for this purpose?

As a memory coach and trainer, I cannot emphasize enough how important physical exercise is for maintaining and improving brain health. Exercise has been shown to increase blood flow to the brain, which in turn helps to support the growth of new brain cells and improves overall brain function. Exercise has also been shown to reduce inflammation in the brain, which can be a factor in age-related cognitive decline.

In terms of the types of exercises that I recommend for improving brain health, there are several options. Aerobic exercise, such as running or cycling, is particularly effective at boosting brain function. It has been shown to increase the size of the hippocampus, which is the part of the brain that is involved in learning and memory. Strength training exercises, such as lifting weights, are also important for maintaining brain health, as they help to build and maintain muscle mass. This is important because muscle tissue produces a hormone called BDNF, which is essential for the growth and survival of brain cells.

Other types of exercises that can be beneficial for brain health include yoga and tai chi. These exercises are particularly effective at reducing stress and promoting relaxation, which can have a positive impact on brain function. Additionally, these exercises incorporate elements of mindfulness and meditation, which have been shown to improve focus and attention.

Overall, it’s important to engage in regular physical activity in order to maintain and improve brain health. Aim for at least 30 minutes of moderate-intensity exercise on most days of the week, and incorporate a variety of exercises into your routine to keep things interesting. With regular exercise, you can support the growth of new brain cells, reduce inflammation, and improve overall brain function, which can help to keep your mind sharp and focused throughout life.

“Physical exercise is crucial for maintaining and improving brain health. Aerobic exercise, strength training, yoga, and tai chi are all effective at boosting brain function, reducing stress, and promoting relaxation. Regular exercise can support the growth of new brain cells, reduce inflammation, and improve overall brain function, keeping your mind sharp and focused throughout life.”

What role does diet and nutrition play in brain health and memory function, and what foods or supplements do you recommend for optimal brain health?

Diet and nutrition play a crucial role in brain health and memory function. The brain is a highly metabolically active organ, meaning that it requires a steady supply of nutrients in order to function properly. Some of the key nutrients that are important for brain health include omega-3 fatty acids, antioxidants, and B vitamins.

Omega-3 fatty acids, found in foods such as fatty fish, flaxseed, and walnuts, are important for brain function because they help to build and maintain cell membranes in the brain. Additionally, omega-3s have anti-inflammatory properties, which can be beneficial for reducing inflammation in the brain and improving overall brain function.

Antioxidants, found in foods such as berries, leafy greens, and dark chocolate, are important for brain health because they help to protect the brain against oxidative stress. Oxidative stress is a process that can damage cells in the brain and has been linked to age-related cognitive decline.

B vitamins, found in foods such as leafy greens, whole grains, and nuts, are important for brain function because they help to support the production of neurotransmitters, which are essential for communication between brain cells.

In addition to these key nutrients, there are several other foods and supplements that can be beneficial for brain health. For example, turmeric, a spice commonly used in Indian cooking, has been shown to have anti-inflammatory and antioxidant properties that can be beneficial for brain function. Additionally, caffeine, found in coffee and tea, has been shown to improve focus and attention.

Overall, it’s important to maintain a healthy, balanced diet that is rich in key nutrients that support brain health. This includes a variety of whole, nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins. Additionally, incorporating supplements such as omega-3 fatty acids or B vitamins may be beneficial for some individuals, but it’s important to speak with a healthcare provider before starting any new supplements. With a balanced, nutrient-rich diet and regular physical activity, you can support optimal brain health and memory function.

How do stress and anxiety affect memory function, and what strategies do you recommend for managing stress and anxiety to improve memory?

Stress and anxiety can have a significant impact on memory function. When we experience stress or anxiety, our bodies release cortisol, a hormone that can interfere with the formation and retrieval of memories. Additionally, chronic stress can lead to structural changes in the brain that can further impair memory function over time.

One strategy for managing stress and anxiety to improve memory function is to practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation. These techniques can help to reduce cortisol levels in the body and promote feelings of calm and relaxation, which can be beneficial for improving memory function.

Another strategy is to engage in regular physical exercise, which has been shown to have a positive impact on both stress levels and memory function. Exercise can help to reduce cortisol levels in the body, while also promoting the growth of new brain cells and improving blood flow to the brain.

It’s also important to address the underlying causes of stress and anxiety in order to manage these conditions effectively. This may involve working with a therapist or counselor to develop coping strategies, or making lifestyle changes such as reducing workload or improving sleep habits.

Finally, incorporating memory techniques such as visualization, association, and repetition can be beneficial for improving memory function and reducing the impact of stress and anxiety on memory. These techniques can help to improve focus and concentration, making it easier to retain and recall information even in stressful or anxiety-provoking situations.

Overall, managing stress and anxiety is key to maintaining optimal brain health and memory function. By practicing relaxation techniques, engaging in regular exercise, addressing underlying causes of stress and anxiety, and incorporating memory techniques into your daily routine, you can support your brain health and improve your ability to remember and recall information.

“Stress and anxiety can have a negative impact on memory function, but there are strategies to manage these conditions and improve memory. Relaxation techniques, regular physical exercise, addressing underlying causes of stress and anxiety, and incorporating memory techniques can all be beneficial. By managing stress and anxiety, you can support your brain health and improve your ability to remember and recall information.”

Sancy Suraj emphasized that memory loss can result from several factors, including aging, lack of sleep, and stress. To prevent or minimize the effects of these causes, he suggests adopting a healthy lifestyle by exercising regularly, eating a balanced diet, getting enough sleep, and reducing stress levels.

In terms of memory improvement techniques, Sancy teaches his clients several strategies, including the memory palace technique, association, and visualization. He recommends incorporating these techniques into daily life by practicing them regularly, starting with simple tasks like memorizing a shopping list or a phone number.

Sancy also highlighted the importance of physical exercise in maintaining and improving brain health. He recommends regular aerobic exercise, such as running or cycling, and combining it with mental exercises like memory games or learning a new language.

When it comes to diet and nutrition, Sancy suggests that a balanced diet, rich in fruits, vegetables, and lean protein, is essential for optimal brain health. He also recommends incorporating supplements like Omega-3 fatty acids and Vitamin B12 to support cognitive function.

Managing stress and anxiety is crucial for improving memory function. Sancy suggests strategies such as mindfulness, deep breathing, and regular relaxation exercises to reduce stress levels.

Can you share some examples of how you have helped clients overcome specific memory challenges, and what techniques or strategies did you use to achieve this?

Sure, I’d be happy to share some examples of how I have helped clients overcome specific memory challenges. One client I worked with had difficulty remembering names and faces, which was causing problems in their professional and personal life. To address this challenge, I taught the client a variety of memory techniques, including association and visualization techniques, as well as a system for creating personalized memory “hooks” to help them remember specific details about each person they met. With practice and repetition, the client was able to significantly improve their ability to remember names and faces, which helped to boost their confidence and improve their relationships.

Another client I worked with struggled with remembering important dates and appointments, which was causing stress and anxiety in their daily life. To address this challenge, I taught the client a variety of memory techniques, including visualization and repetition techniques, as well as strategies for creating personalized memory cues and reminders. By incorporating these techniques into their daily routine, the client was able to significantly improve their ability to remember important dates and appointments, which helped to reduce their stress and anxiety levels.

Finally, I worked with a client who had experienced a significant decline in memory function following a traumatic brain injury. To address this challenge, I developed a personalized memory training program for the client, which included a variety of memory exercises and techniques designed to improve their ability to retain and recall information. Over time, the client was able to make significant improvements in their memory function, which helped to improve their overall quality of life and independence.

In each of these cases, I used a combination of memory techniques, personalized strategies, and ongoing support and feedback to help my clients overcome specific memory challenges. By working closely with each client to understand their unique needs and goals, I was able to develop tailored solutions that helped them to improve their memory function and achieve greater success in their personal and professional lives.

What advice do you have for people who are struggling to remember names, faces, or other details in social situations?

As a memory coach and trainer, I often work with clients who are struggling to remember names, faces, and other details in social situations. If you’re finding yourself in a similar situation, there are a few strategies and techniques that can be helpful.

First and foremost, I recommend paying close attention to the person you are speaking with, as well as their name and any other important details you want to remember. This may seem obvious, but often when we are nervous or distracted in social situations, we may not be fully present or focused on the conversation. Taking a few deep breaths and consciously making an effort to be fully engaged in the conversation can go a long way towards improving your ability to remember details.

Another helpful technique is to use association and visualization to create a mental image or connection that can help you remember the person’s name or other details. For example, you might associate a person’s name with a specific object or visual image, or create a memorable rhyme or story that can help you recall their name later on. Practice this technique regularly, and with time, it will become easier and more natural.

Finally, I recommend being patient and persistent in your efforts to improve your memory. Like any other skill, memory takes time and practice to develop, and you may not see immediate results. But with consistent effort and a positive attitude, you can make significant improvements in your ability to remember names, faces, and other important details in social situations.

How can people use technology and apps to improve their memory skills, and what are some of the most effective memory-related apps that you recommend?

Technology and apps can be incredibly useful tools for improving memory skills, and there are many different apps available that can help in various ways. One of the most effective ways to use technology to improve memory is through the use of spaced repetition software, which uses algorithms to schedule review sessions of information at optimal intervals for retention. This technique has been shown to be highly effective for improving long-term memory retention, and there are many apps available that use this technique, such as Anki, Memrise, and SuperMemo.

Another way to use technology to improve memory is through the use of gamification, or the use of game-like elements to make learning more engaging and enjoyable. There are many apps that use this technique to help people improve their memory skills, such as Lumosity, which offers a variety of memory-related games and exercises that are designed to be both fun and challenging. Other apps, such as Elevate and Peak, offer similar games and exercises focused on memory, as well as other cognitive skills such as attention, problem-solving, and creativity.

Finally, there are also many apps available that are specifically designed to help people with memory-related challenges, such as those with dementia or other memory disorders. These apps may include features such as reminder prompts, task lists, and memory aids to help people stay organized and on track with daily activities. Some of the most popular memory-related apps in this category include MindMate, Memory Trainer, and Memo24.

Overall, the key to using technology and apps to improve memory skills is to find the ones that work best for your individual needs and preferences. Whether you are looking for a fun and engaging way to challenge your memory skills or a more structured approach to improving memory retention, there is likely an app or tool available that can help you achieve your goals.

How do you keep your own mind sharp and your memory skills honed, and what habits or practices do you recommend for others who want to do the same?

As a memory coach and trainer, keeping my own mind sharp and my memory skills honed is crucial to my work and personal life. There are a few habits and practices that I follow that have been highly effective for me, and that I recommend to others who want to improve their own memory skills.

First and foremost, I make a point to challenge my brain on a regular basis by engaging in mentally stimulating activities. This might include things like reading, playing brain games and puzzles, learning new skills or languages, or even just engaging in meaningful conversations with others. The key is to regularly expose your brain to new and challenging stimuli, which can help keep your memory skills sharp and improve overall brain health.

Another habit that I follow is to stay physically active and maintain a healthy lifestyle. There is strong evidence to suggest that physical exercise is highly beneficial for brain health and memory function, so I make a point to engage in regular exercise and eat a healthy diet. Additionally, I prioritize getting enough restful sleep each night, as sleep plays a critical role in memory consolidation and retention.

Finally, I make use of memory techniques and strategies in my daily life to help me remember important information. This might include things like using memory mnemonics to remember lists or numbers, creating vivid mental images to associate with information, or practicing active recall by regularly quizzing myself on important facts or details.

Overall, I believe that a combination of mental and physical stimulation, healthy lifestyle habits, and memory techniques can be highly effective for keeping your mind sharp and your memory skills honed. By making these habits a regular part of your routine, you can help ensure that your brain stays in top shape and that your memory skills remain strong over time.

Finally, what is your overall philosophy on memory improvement and brain health, and what advice would you give to someone who wants to maximize their cognitive abilities and live a vibrant, fulfilling life?

My overall philosophy on memory improvement and brain health is that it’s never too late to start taking care of your brain. Our brain is a muscle, and just like any other muscle in our body, it needs exercise and nourishment to stay healthy and strong. I believe that anyone can improve their memory skills and cognitive abilities, regardless of age or background.

To maximize your cognitive abilities and live a vibrant, fulfilling life, it’s important to take a holistic approach to brain health. This includes regular exercise, a healthy diet, adequate sleep, stress management, and regular brain training. It’s also important to stay mentally engaged by challenging yourself with new experiences and learning opportunities.

One of the most important pieces of advice I would give is to be patient and persistent. Memory improvement and cognitive enhancement don’t happen overnight. It takes consistent effort and practice to see results. It’s also important to have a growth mindset and be open to learning new things and trying new approaches.

Another important aspect of my philosophy is the power of community and support. It can be helpful to have a network of people who share similar goals and interests in memory improvement and brain health. This can provide motivation, accountability, and a sense of belonging.

Ultimately, my goal is to empower individuals to take control of their brain health and realize their full cognitive potential. With the right tools, strategies, and mindset, anyone can improve their memory skills and lead a fulfilling life.

“It’s never too late to start taking care of your brain. Anyone can improve their memory skills and cognitive abilities, regardless of age or background.”

Sancy Suraj is a leading expert in memory improvement techniques and brain health. By incorporating his tips on exercise, diet, stress management, and memory improvement techniques, anyone can enhance their cognitive abilities and live a fulfilling life. With Sancy’s guidance, memory loss can be a thing of the past, and you can maintain a sharp mind throughout your life.