Written By: Bahar Madani
Everyone has moments of forgetfulness from time to time, especially when life gets busy. While this can be a completely normal occurrence, having a poor memory can be frustrating. Genetics plays a role in memory loss, especially in serious neurological conditions like Alzheimer’s disease. However, research has shown that diet and lifestyle have a major impact on memory too. “Memory is just a tiny part of brain functioning, and there’s a lot you can do to protect your brain health,” says Johns Hopkins neurologist Barry Gordon, M.D., Ph.D. Here are his top suggestions.
Suggestion number 1: Implement heart-pumping exercise into your daily routine. “A surprising amount of evidence points to this as the No. 1 thing you can do to improve brain health,” Gordon says. In addition to lowering your risk of hypertension and diabetes, improving mood and sleep, and helping with weight control, aerobic exercise may activate certain beneficial genes in the brain. Benefits accrue no matter what age you start, he says. “The best thing for memory is exercise,” says Rick Huganir, Ph.D., director of the Johns Hopkins Department of Neuroscience. The benefits may be related to increased blood flow to the brain, which strengthens connections between memory-forming cells.
Suggestion number 2: Take care of any medical problems. Diabetes, heart disease, stroke, and hypertension (also known as high blood pressure) are all known to damage brain health. The good news: You can reduce your risk of each of these health conditions—or potentially control them better.
Suggestion number 3: Get enough sleep, and get help for existing sleep problems. There’s increasing evidence that sleep disorders can cause problems with mental functions—including memory. Two of the most common sleep problems are obstructive sleep apnea and stress.
Suggestion number 4: Review the medications you’re taking with your doctor. Some drugs, such as sedatives for anxiety, can affect thinking, says Gordon.
Suggestion number 5: Stay socially engaged.
Challenging your brain by learning new things has many benefits. Even better is pursuing interests that connect you with others. “It’s probably better for brain health to have a conversation over lunch with a friend than to memorize numbers in reverse, for instance,” Gordon says.
Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline. Research has shown that diets high in sugar can lead to poor memory and reduced 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.
Consuming too many alcoholic beverages can be detrimental to your health in many ways and can negatively impact your memory. Binge drinking is a pattern of drinking that raises your blood alcohol levels to 0.08 grams per ml or above. Studies have shown it alters the brain and results in memory deficits. A study of 155 college freshmen found that students who consumed six or more drinks within a short period of time, either weekly or monthly, had difficulties in immediate and delayed memory-recall tests compared to students who never binge drank. Alcohol exhibits neurotoxic effects on the brain. Repeated episodes of binge drinking can damage the hippocampus, a part of the brain that plays a vital role in memory.
There are many fun, simple, and even delicious ways to improve your memory. Exercising your mind and body and reducing the amount of added sugar in your diet are all excellent techniques.
Sources:
Kubala, Jullian. “14 Natural Ways to Improve Your Memory.” Healthline, 26 Mar. 2018, www.healthline.com/nutrition/ways-to-improve-memory
“Memory: 5 Ways to Protect Your Brain Health.” Johns Hopkins Medicine, www.hopkinsmedicine.org/health/wellness-and-prevention/memory-5-ways-to-protect-your-brain-health.
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