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

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.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Iodized Salt Saves You From Thyroid Issues

Iodized salt may initially sound like a strange concept. We mostly know iodine as the brown, pungent-smelling antiseptic we use to sanitize our wounds. How can it be safe for ingestion? It turns out iodine is one of the trace minerals we need to consume on a daily basis, but most of us are deficient in it. Just like fluoride is added to water to help the public consume enough of it, iodine is added to salt for the same purpose. Today we're taking a look at iodized salt. 

 

But before we begin our discussion about iodized salt, let's clarify the meaning of the term trace minerals. According to Brain Balance, these are minerals we must get from our diet, but only in small quantities. "The recommended daily allowance for most trace minerals is between .2 and 15 milligrams". There is a list of common trace minerals on their website, you can read it here.  

 

What is iodine?

It is a trace mineral found naturally in seafood, dairy, grains, and eggs. The thyroid gland uses it to produce hormones. These hormones have a function in wound healing, tissue repair, metabolism regulation, and healthy growth. They also play a role in the regulation of body temperature, blood pressure, and heart rate. 

 

In some parts of the world, it is added to classic old table salt. In the US, no manufacturer is obliged by law to iodize their salt, and if they do, they don't even have to state it on the package. The reason for the fortification of salt with iodine is to prevent an illness called Goiter disease, in which the thyroid gland grows in an attempt to seek more iodine.  

 

History of iodine

Medical writings from as early as 3600 BC in China, show a decrease in goiter size after ingestion of seaweed. Back then, they still didn't know it was thanks to iodine. The element was officially discovered and introduced in 1813 by Joseph Louis Gay-Lussac. He sourced the word iodine from the Greek word ioeides, meaning violet-colored. The link between iodine and goiter size was made shortly after. 

 

Problems in the thyroid gland were most prevalent in the US around the Great Lakes and the Appalachians, far away from the ocean, where the soil was naturally poor in iodine. In these areas, as well as some Northwestern parts of the country, "26%–70% of children had clinically apparent goiter". The distribution of iodized salt became prevalent in the 1920s in the US. It started in Michigan on 1 May 1924, thanks to various reports and extensive research done on the effects of iodine on Goiters disease.

Deficiency

Most of the population may be deficient in iodine to some extent, or is at risk of being deficient in it. We don't just mean in the United States- this is a global scale matter. Vegans and vegetarians are at greater risk, as well as pregnant or breastfeeding women, since they require more iodine than average. This shouldn't be cause for concern though; most of the global population won't experience symptoms as the deficiency is so mild it's almost undetectable. 

 

But in more severe cases, symptoms can arise and affect daily life.

iodine in Diet

Iodized salt is very accessible, and as much as half a teaspoon of it a day is enough to meet the daily recommended dose for iodine. But if you end up consuming more than that over the course of a day, that's fine. Any intake above the minimum is very well tolerated by the body. In fact, in order to overdose on iodine from iodized salt, you'd have to consume over 6 teaspoons of it. And by now we all know that this is far too much salt- iodized or not. 

 

If you don't want to use iodized salt, you can source your iodine straight from your food. It is found in abundance in seaweed, codfish, yogurt, milk, and shrimp, and some smaller amounts can also be found in eggs, canned tuna, and dried prunes.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Muscle Pain - 9 Signs It’s Something More Serious

Muscle pain is an extremely common symptom and in most cases, it’s not a cause of concern. After all, you may have just overworked or pulled a muscle. But in some cases, muscle weakness may be a sign of a more serious underlying condition, such as hormonal issues, infections, or even Lyme disease. When should you start being concerned about muscle pain, and what conditions could it be a symptom of?

When to worry about muscle pain

Muscle pain can be our body’s natural response to higher than usual physical activity. To be more specific, our muscles produce a chemical called lactic acid when they get more exercise than they’re used to, which is why your muscles may feel sore for a day or two after a hiking trip or even a spring cleaning session. 

 

Lactic acid dissipates from the muscles about an hour after it was produced, but the muscle aches may continue for a few days. If the pain worsens with time or persists for over two weeks, however, it’s a red flag. In addition, you should be generally capable of pinpointing the cause of the muscle pain, be it more exercise than usual, lifting heavy objects, or just sleeping in an uncomfortable position. 

 

You should be suspicious if the pain starts suddenly and for no apparent cause. Lastly, try to define the quality of the pain. If the pain is stabbing, sharp, or feels like electricity as opposed to an aching dull pain, it’s most likely not a muscle spasm and should be examined by your doctor. 

 

Below we list 9 dangerous conditions that could be causing persistent muscle pain:

 

1. Rhabdomyolysis

Are you someone who loves working out and tend to overdo it a bit with the intensity? Well, it turns out that intense workouts have a dark side, too - a condition called rhabdomyolysis. When you overwork your muscles, the muscle tissues may enter stress mode and start breaking down, releases a protein called myoglobin (the oxygen-storing protein in the muscles) that gets absorbed into the bloodstream and starts wreaking havoc throughout the body, possibly even causing kidney damage. 

 

People suffering from rhabdomyolysis experience strong frequent muscle pain, especially in the back, thighs, shoulders, and calves. Additional symptoms of the condition include muscle weakness and dark urine. Apart from strenuous exercise, blood clots, heatstroke, substance abuse, and electrolyte imbalances may also cause rhabdomyolysis. The condition is a medical emergency and should be treated in a hospital. 

 

2. Thyroid issues and other hormonal imbalances

Both an underactive and an overactive thyroid may lead a person to develop muscle cramps, as does Addison's disease, a condition where the adrenal gland cannot produce sufficient quantities of its hormones. These conditions come with a variety of symptoms ranging from behavioral changes and irritability to dry skin and hair loss to sudden weight gain or weight loss. F

 

3. Lyme disease 

This tick-borne disease is often quite difficult to pinpoint and diagnose, as the characteristic bulls-eye rash in the place where one was bitten by a black-legged tick doesn’t always appear. If you have been in nature, especially in forested areas, and know that black-legged ticks are common in that area, a stiff neck and muscle pains accompanied by fatigue and fever may point to Lyme disease.

 

4. Arthritis

Most of us associate arthritis with painful and stiff joints, but it turns out that rheumatoid arthritis can also cause muscle pain and spasms. Since muscles and joints are interconnected, inflammation and pain in the joints may affect the muscles, too. 

 

As Dr. Kannankeril pointed out to Reader’s Digest, “When there’s pain in an area, muscles will automatically contract as a protective measure.” So, a painful knee may also get worse due to muscle spasms and the pain that comes with it. Massaging and applying cold or warm compresses on the area can help relieve the spasm and may bring some degree of relief to the aching muscles.

 

5. Flu and other viruses

When our body detects a virus, be it the flu or any other respiratory virus, it starts releasing compounds called cytokines to alert the immune system of the intruders. These inflammatory proteins, though beneficial, also have the side effect of breaking down muscle tissues, which results in muscle aches, fatigue, chills, a fever, and sweating. 

 

6. Infections

Apart from acute systemic bacterial or viral infections like Lyme disease, the flu, and the like, parasitic infections like roundworm (trichinosis) or toxoplasmosis can likewise manifest themselves through muscle aches. There’s even a rare bacterial infection called pyomyositis that leads to the formation of pus-containing abscesses in the muscle itself. 

 

It usually causes cramping muscle pain in only one area of the body like your thigh or glute and makes the entire affected area tender and swollen. All of these medical conditions require professional medical attention or even pus drainage, like in the case of pyomyositis, so make sure to never ignore persistent muscle pain that comes with other symptoms of infection like fever, chills, redness, and swelling.

7. Medications

It should also be pointed out that certain medications may also cause muscle pains as a side effect. The most common drugs to do so are statins, which, as you may know, are used to lower cholesterol levels. In most cases, this side effect doesn’t appear during the first half a year after starting the medication. 

 

Suddenly discontinuing the use of antidepressants may also lead to muscle pains, but it usually resolves within a few weeks. Talk to your doctor if you’re experiencing muscle pain when taking any medication, they will suggest alternatives or adjust your dosage to minimize the negative side effects. 

 

8. Depression

You wouldn’t think that a mental health issue like depression could manifest itself through physical signs like muscle aches. In reality, though, muscle and joint pain are quite common symptoms of depression, and sometimes, it’s the only reason why people go to the doctor and how they end up being diagnosed with depression. 

 

9. Fibromyalgia

Fibromyalgia is a chronic condition the causes of which are still unknown, but scientists today have begun to understand that there is both a biological and psychological aspect to it. The condition is more common in women than it is in men, and it can manifest itself very differently. 

 

Most patients suffering from fibromyalgia have specific tender points around the different joints in the body that are painful to the touch. The pain is very specific and can be described as sore, stiff, burning, aching, or throbbing. Some patients also experience tingling and numbness in different parts of the body. 

 

Other biological and psychological symptoms of fibromyalgia include: 

Headaches 

 

Fatigue and trouble falling asleep 

 

Depression and anxiety 

 

Brain fog and difficulty concentrating. ​

 

As you can see, there is a great number of conditions that could manifest themselves through muscle aches. If you’re experiencing persistent muscle pain not related to physical activity or poor sleep posture, and the symptoms don’t go away or get worse after a week or more, we highly recommend you talk to a medical professional.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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