Where Did I Leave My Memory?
Do you remember the times when forgetfulness and poor memory was only associated with elderly people? I fondly recall childhood memories, having a quiet chuckle to myself when I overheard my grandmother curse her brain in frustration as she struggled to remember things in her old age as she went about her everyday chores in the house… She'd say to me as she laughed, "Oh, old age!"
My now late grandmother since developed Alzheimer’s and passed away a little over 10 years ago, not able to recognise me as her grand daughter who loved her very much.
My late grandmother Helena is the reason why the study of Dementia and Alzheimer’s are near and dear research topics to my heart, and as the statistics for these diseases climbs every year, we hope that science will also keep abreast of the developing research and find a cure for these life-altering diseases sooner rather than later!
Apart from these more serious cases of memory loss, many people do not realise just how common forgetfulness or reduced cognitive function has now also become among the younger adult population. Reduced cognitive function or ‘brain fog’ is now a symptom I probe for with my clients as I know its association with so many other health issues that many people are ignorant to, and just accept the fact that they are forgetting more often these days, with no real explanation for the cause… But apart from the above cases, there are actually many possible causes for becoming more and more forgetful in our current time, and here are just a few associations of the many:
Poor memory can be associated with but not limited to the following:
Poor Blood Circulation – can affect the functioning of the brain, leading to memory loss and difficulty concentrating. These and other cognitive problems can result from:
a reduction in the flow of blood to the brain
a reduction in the amount of blood pumped throughout the body
certain changes in blood pressure
‘Leaky Gut’ – many of the same factors that cause a leaky gut—poor gut health, unhealthy diet, food intolerances, food sensitivities, toxins and infections—can also create a ‘leaky brain’. This can occur when Zonulin weakens the tight junctions of the gut lining and the Blood Brain Barrier (BBB) thereby contributing to leaky gut and leaky brain which can manifest as ‘brain fog’ and poor concentration.
Stress – Chronic Stress, anxiety or depression can cause forgetfulness, confusion, difficulty concentrating and other problems that disrupt daily activities. A lack of sleep is another form of stress to the body which can also impair executive functions, such as short-term memory, planning, and attention. Over time, consistently prolonged stress can be harmful to brain function.
Hormone imbalances – Cases of Low Thyroid hormone (Hypothyroid) can affect memory span and ability to concentrate. For many people, brain fog is a fleeting symptom. In addition to weight gain, swelling, and vascular changes, hypothyroidism symptoms can include slower cognitive function.
“Pregnancy brain” is another reported case where an influx of hormonal changes and lifestyle changes can cause slight memory loss. This can linger until after the birth of the baby depending on how soon the mother’s hormones return to equilibrium.
Low Testosterone – recent studies have shown that men with low testosterone levels exhibit poor memory function. This was confirmed when participants in the study were treated with hormone replacement therapy, and found their verbal memory slightly improved as well as reducing symptoms of depression (1).
Poor nutrition – A low intake of foods which include essential fatty acids (EFAs) including the cognition enhancing DHA and EPA found in deep sea fish and algae, low levels of Iron, vitamin B12, folate – found in leafy green vegetables are some of the main nutritional contributors to poor memory. In addition to a consistent intake of sugary, inflammatory foods which can create brain inflammation and subsequent ‘brain fog’.
Dehydration caused by a low intake of water consumption can also contribute to poor memory and cognition. Your brain is mostly made up of water. So, it makes sense that it will not work efficiently if your body is dehydrated. I remember guzzling down 2 litres of water throughout the morning before my Uni exams for this very reason! Lol
Foods to boost brain function
Wild fish – Sardines, Mackerel, Salmon provide essential fatty acids including EPA and docosahexaenoic acid (DHA) which has especially shown to improve cognitive function, brain fluidity and improve memory in adults.
Microalgal Oil – derived from sea algae provides a beneficial amount of EPA and DHA for memory and brain function, this is from a vegetarian source.
Nuts & Seeds – Walnuts, Chia seeds, flaxseeds and Hemp seeds provide a rich source of vegetarian omega 3 fatty acids to assist brain function
Green leafy vegetables- spinach, kale, bok choy, swiss chard, rocket etc are a rich source of folate which contributes to the cellular methylation cycle in the body, DNA repair and healthy haemoglobin formation, all imperative for healthy brain function.
Organic Liver – from beef or chicken is nature’s provider of the vital mineral iron. Liver as a wholefood provides Iron and both vitamin A and vitamin D. Both of these latter fat-soluble vitamins are needed as co-factors for the absorption of Iron in the body. Iron helps to form haemoglobin which circulates oxygen around the body, and up to the brain. Low iron levels could jeopardise the amounts of oxygen travelling to the brain which could potentially cause poor brain function and memory loss.
Water – To prevent dehydration and consequent cognitive dysfunction, keep yourself hydrated with at least 8 glasses of clean filtered or spring water daily. If you are more active and tend to sweat more during the day, increase your water and electrolyte intake to balance your loss of body fluid.
Lifestyle choices to improve brain function
Exercise- Regular exercise 4 to 5 days a week for at least 45 minutes at a time is a healthy way to improve your blood circulation around the body, and especially to the brain. Any exercise you enjoy that gets your heart pumping such as HIIT or cardiovascular exercises (walking, jogging, cycling, swimming) are all beneficial to promote circulation.
Aerial yoga, where you literally hang upside-down from a hammock and feel blood rush down to your brain. This my personal favourite way to promote blood circulation to the brain, another form is performing a hand-stand or head-stand if you are physically able to. (This of course is not recommended for all, especially not for those with high blood pressure).
Meditation – Creating your own personal meditation practice daily is a great habit to form to manage your stress levels. As mentioned, stress can be a major contributor to memory loss and cognitive dysfunction.
Sleep – ensuring you get enough sleep every night is also beneficial to ensure adequate rest and repair of your brain cells through the night, as well as waking up with enough mental and physical energy. Sleeping no later than 10.00pm for at least 7-8 hours every night.
Essential Oils for memory and concentration
Great essential oils to diffuse that can promote memory and concentration include:
Rosemary
Lavender
Basil
Copaiba (see my essential oils page for more details)
If you would like any more information on any of the topics mentioned above, or would like to discuss your own memory concerns with me for more personalised guidance, please contact me and I will happily work with you to reach your goals or provide the information you need.
In health and love,
Deena x
