These Habits Seem Minor But They’re Sabotaging Your MEMORY
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,
antidepressants, and sleep and anxiety aids that directly influence
brain chemistry. Keep in mind that this doesn't make these medications
bad, and if your doctor insists that you cannot replace the medication
with an alternative, you should by all means continue the treatment as
long as it is necessary.
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
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.