Everyone wants a memory that is solid and reliable. We want total recall of every fact and detail, on command whenever the information is needed. In a perfect world, phrases like "If only I could remember" or " where did I put my keys?" would not exist. The truth is, memory can be considered a spectrum, and our positioning on that spectrum can change as we go through different stages of life. The three stages of memory are encoding, storage and retrieval. Memory deficits can occur at any stage of the memory process.
The Mayo Clinic stated in a recent article:
Although there are no guarantees for preventing memory loss or dementia, certain activities might help. (Mayo Clinic, 2021)
Exercise
Physical activity can indirectly impact memory by increasing blood flow to the brain. Exercise not only increase endorphins, but it can also reduce stress and poor mood.
Exercise also promotes brain plasticity by stimulating new connections between cells in many important cortical areas of the brain. Research from UCLA even demonstrated that exercise increased growth factors in the brain, making it easier for the brain to grow new neuronal connections. (Armstrong, 2020)
Eat Less Added Sugar
Jillian Kubala, a registered dietitian, states that overeating added sugar had been linked to many health issues and chronic diseases, including cognitive decline.
Research has shown that a sugar-laden diet can lead to poor memory and reduce brain volume, particularly in the area of the brain that stores short-term memory.
For example, one study of more than 4,000 people found that those with a higher intake of sugary beverages like soda had lower total brain volumes and poorer memories on average compared to people who consumed less sugar. Cutting back on sugar not only helps your memory but also improves your overall health.
Get More Sleep
Not getting enough good quality sleep has been linked to poor memory.
Sleep plays an essential role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories. Research shows that if you are sleep-deprived, you could be negatively impacting your memory.
Researchers also believe that sleep affects learning and memory in two ways: Lack of sleep impairs a person's ability to focus and learn efficiently. Sleep is necessary to consolidate a memory (make it stick) so that it can be recalled in the future. (Potkin, Bunney, 2019)
Exercise, eating less sugar, and good sleep practices can not only impact better brain health, but are good for overall health and wellness. The bigger picture is: once we look at the brain as part of the whole body we can begin to understand the many things that impact the brain. Our environment, the toxins we are exposed to, sleep, exercise, what we eat, stress levels, are just a few of the things that can impact brain health.
About the Author:
Monica is a Functional Nutritional Therapy Practitioner, Co- Founder of Noire Nutrition, wife , and mom to a fun-loving twelve year old son. She enjoys spending her free time braving various bike trails, and enjoying a good laugh with friends and family. You can find her at noirenutrition.com .
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