How NOT to lose your mind

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So… how to improve our memory.
 
My last blog focused on what we need to do to get a memory “embedded” in our brain.  In case you forgot (!), two of the key things are as follows:

  • Pay attention!

  • And understand that there needs to be an emotion, some sort of meaning, or purpose attached to the event, to the name... to whatever it is that we want to remember

But are there other ways to improve our memory?  Absolutely. 
 
Things that impact our memory, positively or negatively

  • Exercise

  • Food

  • Stress

  • Sleep

  • Inflammation

  • Menopause

  • Genetics

  • Dehydration

  • Play

… just to name a few.
 
Given that one could write a book on each of the above, today’s focus will be exercise, food and stress.  It will then be up to you to pay attention and commit the information to memory ;-). 

Exercise
You’ve heard it a thousand times before from me (and others I’m sure)… exercise is critical on so many levels.  But does it actually impact our memories?  Yes – in a big way.

Indirectly, exercise increases our insulin sensitivity (a good thing), and at the same time reduces inflammation (another good thing).  Both of these have a direct impact on the health of our brain, and in turn can increase our ability to think more clearly and enhance our memory.
 
More directly, exercise improves memory by increasing a key molecule in our brain called BDNF (brain derived neurotrophic factor).  BDNF forms new synapses in our brain that help with learning and memory, making it easier for us to absorb information and form long-term memories. 
 
Neuroscientist Shane O’Mara, author of “In Praise of Walking”, goes further and states,

“BDNF could be thought of as a kind of molecular fertilizer produced within the brain because it supports structural remodelling and growth of synapses after learning… BDNF increases resilience to ageing, and damage caused by trauma or infection.”
 
Whether you are doing weights, cardio, hiking on uneven terrain, tai chi or ballroom dancing... it's all good.

Need I say more?  Start moving. 
 
Food matters
Hippocrates was pretty close when he stated, 2000 years ago, that all disease begins in the gut. Most experts believe that our gut microbiome - the bacteria that live in our large intestine - greatly influence our overall health, especially our brain.
 
There is a direct link between what we eat and how we think, referred to as the gut-brain connection. Specifically, what we feed our gut microbiome influences how we think, learn and remember.
 
How it works
To recap from an earlier newsletter, the good bacteria in our gut feed on fibre (think vegetables, fruits, legumes, nuts and seeds) and the bad bacteria feed on sugar (sugar, and simple carbohydrates that turn into sugar - such as breads, cereal, bagels, pasta, etc). 
 
Bottom line – sugar and simple carbs (and any packaged foods) can cause inflammation depending on how much we eat.  One of the best things we can do is start to track, in general, what we are eating.  If we are having cereal for breakfast, a sandwich for lunch, a protein or granola bar for a mid-afternoon snack, and pasta with a glass of wine for dinner (and maybe a sweet for dessert), we are providing a smorgasbord of delights for the bad bacteria in our gut.  
 
The prevalence of these foods over time can have a direct influence on our brain (and the rest of our body), whether it’s via our blood sugar levels causing brain fog (and poor memory retention), or the chemicals secreted by the bad bacteria in our gut, which affects our brain (and body) in a myriad of negative ways.
 
At the same time, look at the fibre you are ingesting on a daily basis.  Are you getting your 5 to 7  x 1/2 cup servings of vegetables and fruits/day?  If you don’t think you are getting enough fibre, start by simply adding one more vegetable serving (1/2 cup) per day.  As well, ensure you are eating whole grains instead of refined grains.  For example, stick with whole oats or steel cut oats vs instant oats; and black, brown or wild rice vs white rice. 

Finally, nuts and seeds are a great source of fibre (and healthy fats - excellent for our brain). 
 
Vitamins and minerals from food… yes, they matter!
Our body literally depends on the nutrients (vitamins and minerals) we get from food in order to function. If you were to look at a chart as to how and where nutrients play an essential role, you would be astounded.  For our memory specifically, think:

  • Omega 3 fatty acids from fatty fish - anti-inflammatory, helps build brain and nerve cells, as well as communication between brain cells

  • Berries – especially blueberries – are excellent source of antioxidants and other anti-inflammatory properties

  • Leafy greens – such as kale, spinach, collards and broccoli – rich source of brain essential nutrients, such as vitamin K, lutein, folate, and betacarotene.  

  • Eggs – rich source of choline, a neurotransmitter that helps regulate mood and memory; plus other B vitamins essential for brain health

  • Nuts and seeds – healthy fats, antioxidants, key vitamins and minerals for brain health

Think of one thing you could add (or subtract) from your diet, and start doing it now.

Stress
Now things get trickier. Stress can have a serious impact on our brains and memory, but it’s a bit more challenging to tackle.    
 
Brain areas impacted by the stress response include the amygdala, hippocampus and prefrontal cortex.  All of these areas are involved in memory making.
 
Not only that - the brain also tends to process information in a different way when it's under stress, interfering with our cognition, our attention span and our memory.
 
In fact, over the long term, stress can actually rewire our brains. For example, it can build up a part of the brain that is designed to handle threats (the amygdala), whereas the parts of the brain that are tasked with more complex thoughts (such as the prefrontal cortex) take a back seat.
 
And to top it all off, high levels of cortisol (the stress hormone) over the long term has been associated with the shrinking of ones hippocampus. 
 
Breathing exercises, meditation, exercise, sleep enhancement… all of these are critical ways of helping relieve our bodies of stress.  It’s a long-term commitment, no question, but absolutely worth pursuing. 

As always, start small. For example, if you think you are the only one that says, "My mind races too much - I could never meditate", think again. Most people start off that way - and, understandably, the idea of sitting for 20 minutes off the top seems outrageous. Because it is!  

Start with two minutes. And over time increase it slowly.  However long you choose to do it, the key, as always, is consistency.  

Finally, breathing exercises can be the fastest, most effective way to engage your parasympathetic (rest and digest) nervous system.  For example, you can do a round of box breathing sitting at your desk in under two minutes and feel immediate results.
 
Final thoughts…
There is never the "perfect time” to start exercising, to start incorporating certain foods or avoiding others, or to start a meditation practice in your already fully packed day.  More often than not, it’s only when we have a “pain point” that we are pushed to take action.
 
But truth be told, it’s a lot more difficult to get back on track once we hit that pain point.
 
Many of us, including myself, are worried about our memory.  If that’s you, know that anything you do when it comes to increased exercise, enhancing food choices or focusing on stress reduction techniques is going to help.  My best advice - don’t get caught up in the details. Choose one thing to focus on, and start small. 
 
It’s the starting that counts.  There may not be a "perfect time", but there is a  “best time” to start.  It’s now.
 
Not tomorrow. Not next week. Not because it's summer.  Now. 
 
Thanks for reading :)
 
Gillian x
 
PS – feel free to forward this newsletter to friends who you think might benefit from it.  And as always, should you need any health and wellness guidance, you can contact me here, check out my website, or simply reply to this email.  Have an awesome day!