As people age, their memory declines, but nowadays many young people also often lament that they are becoming more and more forgetful.

What is the relationship between human memory? Is there any way to improve memory? Today we will have a good chat.

What is the strength of a person’s memory related to?

Memory refers to the process of information storage and extraction within the brain. Normally, it is a normal physiological phenomenon that a person’s memory will gradually diminish with age.

Physiological Factors

Hippocampus is the area of our brain responsible for functions such as storage conversion and orientation of short-term memory, which usually deteriorates with age, which is one of the reasons why human memory gradually diminishes with age.

In addition, hormones and proteins that protect and repair brain cells and stimulate nerve growth decline with age.

Older adults often experience reduced blood flow to the brain, which can also impair memory and lead to cognitive decline.

Other Factors

Sleep

Researchers at Stanford University found that subjects were no longer able to remember things after 48 hours without sleep, and learning efficiency dropped to 13%. In cases of severe sleep deprivation, a ten-minute nap can also improve memory.

For office workers, staying up late often tends to lead to memory loss and inability to concentrate, while in the case of older people, chronic insomnia and poor sleep quality can increase the risk of dementia.

Unhealthy lifestyle habits such as smoking and drinking

Alcohol has a paralyzing effect on brain cells, and if you drink too much alcohol on a regular basis, it can lead to partial memory loss. Smoking not only affects blood pressure, reducing blood flow to the brain and increasing cerebral vascular resistance, but also contains nicotine that can damage brain cells, all of which can cause damage to brain function.

Is memory loss a sign of Alzheimer’s?

Alzheimer’s disease, or dementia, is a progressive neurodegenerative disease with an insidious onset. It usually manifests itself as memory impairment, expression impairment and spatial impairment i.e. often getting lost, confusion about time and place, etc.

According to the WHO, a person with cognitive impairment is born every 3 seconds worldwide. However, for most people, occasional lapses in short-term memory are a normal part of the aging process and are not a sign of severe mental decline or the onset of Alzheimer’s or other dementias, and need not be blindly pessimistic.

The main difference between age-related memory loss and dementia is that the former is not disabling.

Memory loss has little or no effect on our daily performance and ability to do the things we want to do, whereas dementia is characterized by a sustained, disabling decline in two or more intellectual abilities (e.g., memory, language, judgment and abstract thinking).

It’s time to consider a precursor to dementia when the following occurs

Difficulty performing simple tasks (paying bills, dressing appropriately, washing up);

Getting lost or disoriented even in familiar places;

Often forgetting words, misusing or garbling words when speaking;

Difficulty making decisions or acting in socially inappropriate ways.

When memory loss becomes frequent enough or interferes with daily life, it’s better to see your doctor as soon as possible for prompt diagnosis and intervention.

What foods are good for the brain?

Daily diet can also have an impact on memory.

The gut and the brain are intrinsically linked; our digestive system is not only responsible for supplying the body and brain with key nutrients from food and drink, but it also produces key hormones that go to the brain, and these hormones can have an impact on our memory and cognitive function.

Certain foods contain specific key nutrients that the brain needs to ensure that our short- and long-term memory remains optimal, and these include antioxidants, beneficial fats, and certain vitamins and minerals that not only provide energy but also protect the brain.

Good fats, especially omega-3 fatty acids, promote the transmission of electrical signals between nerve cells, allowing the brain to communicate quickly and easily, helping to improve mental focus and memory. Foods rich in omega-3 fatty acids include oily fish such as salmon, mackerel, sardines, anchovies, etc. and certain nuts and seeds such as flaxseeds, walnuts and chia seeds.

Some B vitamins, such as B12, B6 and folic acid (B9), as well as K vitamins, have also shown memory-enhancing benefits, with choices such as mackerel, eggs, chicken, bananas, walnuts and green vegetables.

The British Journal of Nutrition found that consuming certain flavonoid-rich fruits, including berries, apples, and citrus may have a positive impact on our memory. There is also some research suggesting that soy foods may improve long-term and short-term memory due to their richness in isoflavone phytoestrogens.

Anthocyanins, which are found in some red, blue or purple foods, are also flavonoids that have antioxidant properties and some memory-enhancing properties.

Foods that contain medium-chain triglycerides (MCT) may also have additional benefits for our memory, including: whole milk, butter, full-fat yogurt, and coconut oil.

Having said that about the brain’s favorite foods, what foods reduce memory? Read on.

What foods does the brain “dislike”?

Research suggests that diets high in sugar are associated with cognitive impairment, particularly deterioration of hippocampal memory function. High carbohydrate intake may increase the risk of mild cognitive impairment or dementia in older adults.

In addition, a diet high in sugar and a variety of sugary drinks can damage the lining of blood vessels, which can lead to obesity, type 2 diabetes, hypertension, hypercholesterolemia and other chronic diseases.

A high-fat diet, especially trans-fatty acid foods such as margarine, baked goods, and fried foods, increases the risk of all types of cardiovascular disease. Studies have found that consuming high levels of trans fatty acids can lead to a decline in cognitive ability, brain volume and memory, and a significantly higher risk of developing Alzheimer’s disease.