Daily Practices That Weaken Memory

 7 Daily Practices That Might Be Compromising Your Memory, as Per Professionals

\Your everyday decisions hold significance—here’s what specialists suggest could be affecting your memory over time.

Your lifestyle choices and daily actions influence your memory, both for the short haul and the long haul. Inadequate sleep, excessive alcohol consumption, and an unhealthy diet can detrimentally affect your memory. Experimenting with new nutritious recipes and connecting with family and friends promote your memory and cognitive wellness. Your routine habits have a profound effect on your health, including how your brain operates to process and store memories. Your everyday decisions can impact your memory in both immediate and prolonged ways. Sufficient sleep, a well-rounded diet, and physical activity are just a few habits that neurologists recommend to optimize your brain's performance.

  everyone begins to lose brain tissue in their forties.   Nonetheless, some individuals can adapt to these shifts owing to their cognitive resilience. “Cognitive resilience refers to your capacity to adjust or manage the decline in cognitive abilities as you age,” explains Artz.

While some individuals excel in adapting to age-related changes, one certainty remains: the habits you cultivate throughout your lifetime can help preserve your cognitive resilience, allowing your brain to function optimally. Discover more about the everyday practices that may undermine your memory and what alternatives you can adopt to keep your mind sharp.

1. Insufficient Sleep

One of the most harmful practices you can engage in regarding memory is neglecting the importance of sleep. According to Artz, inadequate sleep and untreated sleep apnea can result in diminished focus, exhaustion, and irritability.  "Your ability to recall knowledge is hampered if you are unable to focus or concentrate." 

These adverse effects can persist into the changes that the brain undergoes overnight." deep sleep is necessary for memory consolidation." Without sufficient deep sleep, your memory is compromised in both remembering information during the day and consolidating that information into memories overnight.1

2. Consuming Alcohol Regularly

While discussions around moderate alcohol intake and its effects on health are ongoing, Artz emphasizes that alcohol should be avoided if you aim to enhance memory. “Alcohol offers no advantages for the human body or brain,” he states. If you have no history of drinking, there's no need to start.2

For those who do consume alcohol, consider gradually reducing your intake. “We are still uncovering the complete implications of alcohol on brain health, but we know excessive consumption is detrimental, and there may be other reasons to steer clear,” explains  

3. Relying on AI

 “We are merely scratching the surface regarding the influence of AI on our brains,” states Dr. Kimberly Johnson Hatchett, a board-certified neurologist. “Research suggests that with AI utilization, some have observed that we are not engaging certain brain regions associated with creativity and analytical reasoning as frequently.”3 However, Hatchett advises caution against making sweeping generalizations about AI at this juncture since we are still deciphering its impact on the brain and memory. Nevertheless, you might want to limit your dependence on AI for routine tasks to continue exercising your critical thinking abilities throughout the day.

4. Overindulging in Added Sugar and Saturated Fat

A diet high in added sugar and saturated fat can adversely affect your brain. “I would advise limiting fried foods and sweets to no more than a few times per month as they are typical sources of saturated fat, sodium, and added sugars that can impair the communication and functioning of brain cells,” Moon suggests.4

Studies also indicate that individuals with insulin resistance and type 2 diabetes face an elevated risk of developing dementia.5 “Proper nutrition delivers essential nutrients that support the brain’s intricate memory mechanisms, encompassing memory creation, storage, and retrieval,” Moon emphasizes.

Moon advocates prioritizing seafood and plant-based omega-3 sources, lean proteins, dark leafy greens, and a colorful array of plant foods, including fermented varieties, for optimal brain health.4

5. Excessive Sitting

It is far too simple to live a sedentary lifestyle in the modern world.  . With many occupations reliant on technology and limited chances for active commuting to and from work, school, or other establishments, our daily activity often suffers. Yet, physical inactivity offers no advantages for the brain or any aspect of our well-being. “There is no health benefit to a lifestyle of inertia,” claims Artz.

Artz advises that aerobic exercise is the best for brain health, as it demonstrates significant benefits. “Engaging in up to 300 minutes weekly is advantageous for health.”

6. Failing to Manage Stress

While it's impossible to live a life completely devoid of stress, some individuals are more adept at handling it than others. The body's stress reaction triggers the secretion of cortisol, the hormone associated with stress. Elevated cortisol levels can influence brain function, particularly in memory-related regions. “Stress compromises our memory, so it’s crucial to discover methods to address it in the moment and cultivate resilience for the future,” states Moon. “Incorporate a relaxation routine, which might involve several rounds of box breathing, a nature walk, or journaling—these are all proven techniques for stress management.”

7. Neglecting Blood Pressure Monitoring

 According to Artz, "high blood pressure can damage the brain's microscopic deep blood arteries, which over time may get clogged and generate tiny points that are observable on an MRI." This damage can lead to harm to brain axons, which are essential components of neurons involved in nervous system function.

This deterioration can adversely affect brain performance, making it crucial to monitor and address high blood pressure promptly. “I recommend keeping track of your blood pressure at home even if you’re on medication,” he advises. “Measure your blood pressure at home at least three times a week using an upper arm cuff, not a wrist cuff.”