If lately you’ve been missing things or forgetting important dates, you’re memory may be failing. In most cases, memory problems are due to stress or tiredness. Stress affects the body, complicating concentration and impairing the functions of the hippocampus, a brain area of the temporal lobe that is in charge of processing information and locating the person in space and time.
People with certain sleep disorders often have memory problems too. This was demonstrated by the researchers at the University of California, who found that patients with sleep apnea or breathing blockage during sleep usually present snoring, chronic daytime fatigue, difficulty concentrating, and memory problems. “Our findings show that breathing obstructions during sleep time can lead to serious brain damage which affects memory and thinking,” explained Ronald Harper, Neurobiology professor at the School of Medicine, University of California.
The Brain Needs Nourishment
To avoid these annoying omissions, except in the case of patients with sleep apnea who should see their doctor, experts suggest engaging in physical activity and following a healthy diet. During exercise, more oxygen is delivered to the brain. Other disorders, like diabetes and cardiovascular diseases, may also be prevented through regular physical activity.
A diet rich in fruits and vegetables will help provide the nutrients needed for the right functioning of the brain.
Among the most recommended foods, the nonprofit organization HelpGuide suggests:
• Consume B-complex vitamins, especially B6, B12 and folic acid: These nutrients protect the neurons by destroying homocisteine, a toxic aminoacid to nerve cells. Vitamin B helps produce red blood cells that carry oxygen.
o Foods that contain vitamin B: spinach, leafy vegetables, broccoli, asparagus, strawberries, melons, black beans, and other legumes, citrus fruits, and soy.
• Antioxidants such as vitamins C, E, and beta carotene: Help fight free radicals that cause cell damage. Antioxidants neutralize free radicals and improve oxygen flow throughout the body and brain.
o Foods with antioxidants and vitamins C, E, and beta carotene: red fruits, sweet potatoes, tomatoes, spinach, broccoli, green tea, nuts and seeds, citrus fruits, liver.
• Omega-3 fatty acids: Related to cognitive function. Commonly known as “healthy fats,” in opposition to saturated and trans fats. They protect from inflammation and high cholesterol
o Foods with omega-3 fatty acids: salmon, tuna, herring, and mackerel. Nuts, walnut oil, flaxseed, and flax oil.
With good nutrition and regular physical activity, we’ll help our bodies improve brain function. Another way of aiding this function is by paying more attention to the tasks that are presented to us, involving all our senses every time we want to remember something, and taking note of the things we don’t want to forget, like scheduling appointments or taking medication.
Source: “Improving your memory”, www.helpguide.org.
