Habits that compromise your memory

Dr Maxwell Adeyemi

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 (spatial memory helps you remember things such as the layout of towns and geographical designs). 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 a good news. A lack of sleep can cause brain cells to die. A recent study in the Journal of Neuroscience 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 has also been suggestions that chronic sleep deprivation may lead to early onset of Alzheimer’s.

SMOKING

Smoking has been incriminated in many health hazards including cancers and other chronic non-communicable diseases. In addition, smoking reduces the amount of oxygen to the brain, which in turn can damage memory, learning and reasoning. This applies to cigarette smoking, marijuana smoking and some postulates as well exposure to air pollution from smoking.

EXCESSIVE SOCIAL MEDIA USE

Spending time on social media such as Facebook, Twitter, Instagram and other apps can overload areas of our brain that deals with short term memory, continually bombarding our brain with different sources of information, for example using social media and switching from texting to e-mailing, and browsing the internet, doesn’t give the brain the regular “down time” it needs to process information.

It’s like spinning plates and this prevents the brain from its regular ability to process information at its pace.

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. Mental ability tests showed that thinking and memory skills were 25 per cent lower in people who suffered mild to moderate head injuries. There has been numerous research which suggest boxers who take a lot of hits on their head, as well as footballers (from frequent heading of the ball) may see impact on their brains regarding memory issues, Alzheimer’s and Parkinson’s disease.

PRESERVING, ENHANCING MEMORY

Since 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. You may need to reconsider the consumption of junk foods, alcohol and smoking, as these habits, can impact on your brain function. It is also suggested that increasing certain nutrient rich foods can enhance your brain power such as:

Zinc-rich food such as oysters, sea foods and spinach are important, as zinc is critical to communication between brain neurons- brain cells in the hippocampus, the brain’s learning and memory centre.

Vitamin E slows down cognitive decline as we age, since vitamin E is an antioxidant , it is thought to help by mopping up damaging molecules known as free radicals in the brain- almonds, walnuts , peanuts are great sources of vitamin E along with green leafy vegetables, asparagus, olives, brown rice and whole grains.

EXERCISE

Physical exercise and regular physical activity is important in protecting our brain and memory performance; this may be due to the fact that exercise increases circulation to the brain. Scientists have shown regular activity can boost our memory and even help to 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 improved memory and learning as a result brain cells being formed.

Mental exercises such as reading, puzzles and other mento-intellectual games and activities can strengthen your memories.

So it is important to pay attention to these habits in helping to preserve your memory in the long run.