One of the easiest things that we do is blame bad memories and forgetfulness on ageing. Occasionally we may even blame some medical condition. However, the truth is that many habits we indulge can compromise and sabotage our brain’s ability to perform at its utmost potential, and some of these bad lifestyle choices can actually deteriorate brain functions.
Junk Food Consumption
Eating too much junk food and sugary food will not just make you fat. They can have a detrimental effect on memory. Studies done on effects of high-fat and sugar diets showed inflammation of the hippocampus, the area of the brain associated with verbal and spatial memory. The research also suggested obesity can trigger changes in the brain, causing inflammation.
Heavy Drinking
Heavy drinking, especially for prolonged periods, can lead to shrinking of the brain. People who are heavy drinkers in their middle-age suffer memory decline up to six years earlier than those who drink less. Apart from long-term drinkers, heavy drinkers who indulge in short term binge drinking are also at risk of long term memory decline.
Lack of Sleep
For people who suffer with insomnia, this may not be good news. A lack of sleep can cause brain cells to die. A recent study revealed that about 25 per cent of brain cells were killed in some mice subjects given the equivalent of four hours or less of sleep per night, for about a week. There have also been suggestions that chronic sleep deprivation may lead to early onset of Alzheimer’s.
Smoking
Smoking reduces the amount of oxygen to the brain, which can damage memory, learning, and reasoning. This applies to cigarette smoking, marijuana smoking, and exposure to air pollution from smoking.
Excessive Social Media Use
Spending time on social media can overload areas of our brain that deal with short term memory. Continually bombarding our brain with different sources of information doesn’t give the brain the regular “down time” it needs to process information.
Repeated Head Trauma
Bumping your head or even a mild knock to the head may cause damage that leads to problems with thinking and memory. Thinking and memory skills were 25 per cent lower in people who suffered mild to moderate head injuries. Research suggests boxers and footballers may see impact on their brains regarding memory issues, Alzheimer’s, and Parkinson’s disease.
Preserving, Enhancing Memory
What we eat and drink can play key roles in how well our brain performs. It is important that we pay attention to our diet and lifestyles. Increasing certain nutrient-rich foods can enhance your brain power.
Zinc-rich food such as oysters, sea foods, and spinach are important, as zinc is critical to communication between brain neurons in the hippocampus.
Vitamin E slows down cognitive decline as we age. It is an antioxidant that helps by mopping up damaging molecules known as free radicals in the brain. Almonds, walnuts, peanuts, green leafy vegetables, asparagus, olives, brown rice, and whole grains are great sources of vitamin E.
Exercise
Physical exercise and regular physical activity protect our brain and memory performance. Exercise increases circulation to the brain, boosts memory, and helps prevent or slow down Alzheimer’s. During exercises, a chemical known as norepinephrine, which plays an important role in memory, is released by the muscles. Regular exercises also improve memory and learning by promoting the formation of brain cells.
Mental exercises such as reading, puzzles, and other mento-intellectual games and activities can strengthen your memories.
It is important to pay attention to these habits in helping to preserve your memory in the long run.
