Tips to Help Prevent Memory Loss

Mondays with My Pharmacist!

I’m excited to begin this weekly series with you all.  Each week’s post will be about a health related topic and sharing tips.  As a pharmacist, I’m constantly reading, so this will be the perfect way to share information with you!  I’m planning to make the posts concise and quick to read – because we’re all busy, right?!?

Today’s topic is memory loss prevention.  

We only have one brain!  Let’s take care of it!!

There are a number of factors that can contribute to memory loss such as medications, stress, alcohol/drug abuse, thyroid issues, trauma, depression, sleep deprivation, some infections and normal aging.  We won’t talk in depth about the causes.  Today we’re discussing how we can help prevent memory loss by making lifestyle changes.  

Let’s start with a little brain anatomy lesson.  Our brains are constantly taking in new experiences and information then organizing and filing them for retrieval later.

- Cerebral cortex – the “file” that stores previously formed memories.

- Thalamus – helps form new memories through connection with the hippocampus and is important for mental alertness.

- Hippocampus – involved in the formation and retrieval of memories.

Now – on to the important information!  

How can we prevent memory loss and protect our brains??

I’m going to share lifestyle changes that we can all adopt to help our brains function at a higher level.  

1. Keep brain cells from “rusting” by eating a balanced, nutrition-rich diet consisting of fruits, vegetables and foods high in omega-3 fatty acids.  For example salmon, tuna, trout, walnuts, flaxseed to name a few.

2. Keep brain cells sharp by eating foods rich in antioxidants.  Antioxidants prevent, slow down and repair damage to our cells.  Antioxidant rich foods include fruits, vegetables, beans, seeds, nuts, coffee and tea.

3. Adopt a regular exercise regimen.  Exercise boosts brain growth factors and facilitates the development of new brain cells.

4. Increase the amount of sleep you get each night.  Memory consolidation occurs while we sleep; this is the process of forming and storing memories for later retrieval.  Sleep deprivation restricts the growth of the neurons in the brain required for memory consolidation.  This leads to problems with memory, concentration and decision making.

5. Limit alcohol use.  Excessive alcohol intake can result in deficiencies in vitamin B1 and will change the brain chemicals that affect memory.

6. Do all that you can to prevent chronic diseases that can lead to memory loss.   Such as diabetes and cardiovascular disease.

7. Stop smoking.  Smoking literally restricts blood flow and oxygen delivery to the brain.