Having a reliable memory is something that many will agree is a reassuring sign that all is well and dementia or Alzheimer’s may not be on the horizon. For those affected by poor information retention or recall it can affect work and home life and cause a great deal of anxiety.
One or many of the factors below could be major contributors
to a less than reliable memory - do any of these ring alarm bells for you?
Children’s memory and learning are also influenced by many
of the same factors, and from clinical observation they can be more sensitive
to these factors than adults.
1. Dietary fat imbalance: Modern diets are
typically low in omega 3 fatty acids (mostly from fish oils) but high in omega
6 fatty acids (e.g. from seed and soybean oils). Diets high in omega 6 fatty
acids relative to omega 3 fatty acids have been found to cause poor memory.
2. Dehydration: as little as 1-2% loss in body
weight as water can impair concentration and learning.
3. Stress: stress hormones can prevent new
memories from being formed, and stored memories from being retrieved (e.g.
memory blanks during exams)
4. Low levels of vitamin D: vitamin D is
necessary for memory formation.
Sunscreen usage and sun avoidance are negatively influencing our vitamin
D stores.
5. Lack of exercise: As you age your brain’s
memory region (hippocampus) shrinks without regular aerobic exercise. Luckily the volume loss can be reversed with
aerobic exercise. Exercise also perfuses
the brain with oxygenated blood which enhances learning.
6. Low iron: dietary iron is needed for the
transport of oxygen to the brain for adequate brain function.
7. Poor sleep: too few hours or interrupted
sleep interfere with the solidification and organisation of memories.
8. Low choline levels: choline is needed to
make the brain chemical (neurotransmitter) acetylcholine that is necessary for memory
formation. Research indicates that choline
is also necessary for the structure and function of memory pathways.
9. Alcohol consumption: disrupts long-term memory
formation in the hippocampus.
10. Blood sugar imbalance: impairs concentration
which affects the ability to understand and retain new information.
11. Low iodine levels: can impair memory and cause
“brain fog”
12. High blood pressure: this is indicated as
being a risk factor for cognitive decline.
13. Statin use: there is growing evidence that statin use in the elderly also reduces levels of essential
cholesterol in the brain and can lead to symptoms resembling dementia.
14. Low levels of dopamine: this neurotransmitter is necessary
for memory formation in the hippocampus.
15. Low estrogen levels: low levels of this hormone can negatively affect
verbal memory.
For personalised guidance on improving your memory and
protecting it for the future make an appointment to see me at my Sandringham
based clinic today.
Tel: 09 846 1160
email: [email protected]
