8 Common Behaviors Capable of Making Your Memory Worse
As
we age, every occasion we forget a person’s name or where we left our
keys causes more and more anxiety, and rightfully so, as the risk of
suffering from dementia and Alzheimer's does increase with age. That
said, memory problems aren't always a cause for concern and may just be a normal symptom of aging.
After all, the size of our brain starts decreasing in our 30s, and with
these neurological changes, the brain sacrifices its capacity to
memorize new things and retain older memories.
In
fact, even if you notice a more sudden change in your memory, don't be
quick to jump to conclusions and assume that it's dementia. This is
because memory loss, difficulty concentrating, and brain fog can all be a
sign of an unrelated health condition, medications, or even some
seemingly-harmless lifestyle choices. All 8 of the things we mention
below can manifest themselves through memory loss but are far from
dementia and Alzheimer's.
1. Stress
If you've ever been stressed, you
probably know how the constant worry and anxiety that come with it
keep you from being able to focus on anything important, which can lead
to even more stress. But it isn't just on a psychological level that
stress can affect our memory.
Studies
have shown that stress is harmful to our memory on a cellular level,
too, because the stress hormone cortisol can disrupt the connections
between the nerve cells in the brain, making recall and formation of new
memories more challenging. In turn, chronic stress can have long-term
effects on brain chemistry, so make sure to find a coping strategy right
for you and learn to combat stress.
2. Certain Medications
Both
prescription and over-the-counter medications are actually capable of
messing with your memory, with even such common meds as antihistamines
and OTC painkillers having the potential to cause brain fog, a state of
feeling less wakeful or aware than normal that's often accompanied with
memory and concentration problems.
The
medications that are the most likely to have brain fog as one of the
side effects are antipsychotics,
3. Diet
It
turns out that both what you eat and when you eat makes a huge
difference for your memory. Late snacking, for example, has been shown
to disrupt circadian rhythms, which are the natural sleep and wake
cycles our bodies go through every day. "One of the consistent things we
see in people who have disruptions in their circadian rhythms is memory
deficits," said Christopher Colwell, a professor of psychiatry at the
UCLA School of Medicine, in an interview with Insider.
Apart
from late meals, though, overindulging in junk foods, fried foods, and
sweets, are likewise known to mess with the memory function. Instead,
opt for brain food like walnuts and fatty fish.
4. Thyroid Issues
Not just habits, but certain health conditions not directly related to the brain, too, can manifest themselves through memory loss and difficulty concentrating, and thyroid problems are a common concern. The thyroid gland is situated in your neck and controls cell metabolism, development, and growth.
When the thyroid gland doesn't
produce enough hormones, a condition called hypothyroidism develops, a
common symptom of which is brain fog and memory loss. An overactive
thyroid, on the other hand, known as hyperthyroidism may lead to
problems with concentration.
5. Depression
Not only physical health conditions, but also mental health can have a negative effect on memory. Depression, an increasingly common mental condition that affects over 264 million people worldwide according to the World Health Organization (WHO) has been firmly connected with a decrease in executive functioning, which includes such mental faculties as memory, concentration, and even the ability to multi-task.
As it is the case with physical health conditions, seeking treatment likewise reduces the memory loss and other mental issues associated with depression.
6. Sedentary Lifestyle
As
we've mentioned in the introduction, brain shrinkage is one of the
symptoms of aging that awaits everyone, but this doesn't mean that we
can do nothing about it. In fact, the secret to a healthier brain is
exercise, which, as it turns out, is beneficial to our body and our
mind! Aerobic exercise in particular has been shown to increase the size
of the hippocampus, one of the most important memory centers in our
brain.
Studies
involving senior citizens found that aerobic exercise slowed down
age-related memory loss by 1-2 years. Best of all, only 20-30 of
moderate activity, such as gardening or walking, 5 times a week seems to
be enough to yield these benefits!
7. Smoking
We're
all well aware of the effects smoking has our lungs and even our
cardiovascular health, but the negative influence of the harmful habit
on our brain health is generally overlooked. The sad truth is, however,
that smoking makes the cortex - the outermost layer of the brain -
thinner in certain areas, which manifests itself in memory problems,
apart from other negative symptoms, according to a study from McGill University.
A different study also found that smoking can lead to the loss of up to 1/3 of one's everyday memories.
Luckily, the first study also points out that giving up the harmful
habit can lead to partial recovery of the cortical areas affected by
smoking.
8. Not Enough Sleep
Are
you getting the recommended amount of sleep appropriate for your age
every night? If not, then you shouldn't be surprised to see some changes
in memory, too, as memory loss is actually a common symptom of
insomnia. According to research, memory consolidation, a process when
our memories are set in our brain through the strengthening of neural
connections, happens while we are asleep. Poor quality sleep or sleep
deprivation, in turn, can disrupt this process and lead to memory
problems.