HOW WELL DO YOU FEED YOUR MEMORY?
Memory is the faculty of the mind by which data or information is encoded, stored, and retrieved when needed. It is the retention of information over time.
There are 4 types of memory in psychology, each type of memory has its own characteristics with a breakdown into subcategories.
· STM (Short term), covers a short duration.
· LTM (Long term), can be categorized as either implicit (unconscious) or explicit (conscious).
· Working memory is related to short-term memory. It lasts slightly longer and it is involved in the manipulation of information. It is the small amount of information that can be held in mind and used in the execution of cognitive tasks.
· Sensory Memory is unconsciously controlled. It uses the sensation of touch and the haptic memory. For example, feeling a raindrop on the skin, the haptic memory records that sensation, helping the mind recognize what is happening. Or, following your commuter route without deliberately thinking about making every turn.
Information processing begins in sensory memory, moving to short-term memory, and eventually settling in long-term memory. Consolidation is the process by which a temporary, labile memory is transformed into a more stable, long-lasting form.
Want to test your cognitive function now? https://foodforthebrain.org/14584-2/
Screening tools identified by AFA’s Medical, Scientific, and Memory Screening Advisory Board include the GPCOG (General Practitioner Assessment of Cognition), MINI-COG, MIS (Memory Impairment Screen), and BAS (Brief Alzheimer’s Screening).
DIET
Diet definitely has an influential impact on brain health. Inflammatory diet patterns that are high in sugar, refined carbs, unhealthy fats, and processed foods can contribute to impaired memory and learning, as well as increase the risk of diseases such as Alzheimer’s and dementia.
A healthy diet can increase the levels of BDNF* and improve neurogenesis in the hippocampus. This increased neurogenesis in the hippocampus can improve our learning, memory, mood, attention, and mental health.
Restricted eating, malnourishment, and excessive weight loss can lead to changes in our brain chemistry, resulting in increased symptoms of depression and anxiety (Centre for Clinical Interventions, 2018b). These changes in brain chemistry and poor mental health outcomes skew reality.
Scientific research suggests that the ability to maximize memory function may be related to what we eat. Following an eating plan that provides a healthier selection of dietary fats and a variety of plant foods rich in phytonutrients could positively affect our health.
Many foods can help keep our brains healthy. Some foods, such as fruits and vegetables, as well as tea, coffee, and dark chocolate, have antioxidants that help protect the brain from damage. Others, such as nuts and eggs, contain nutrients that support memory and brain development.
Certain fruits such as oranges, bell peppers, guava, kiwi, tomatoes, and strawberries, contain high amounts of vitamin C. Vitamin C helps prevent brain cells from becoming damaged and supports overall brain health. In fact, a scientific study found that vitamin C can potentially prevent Alzheimer’s. Whereas, there is a hypothesis that chronic, very low levels of vitamin B12 could be the cause of permanent, or at least refractory changes in cognition and memory, which can lead to dementia.
The top worst offenders are highly processed foods like canned meats & processed cheeses. Foods like bacon, ham, and meats from the deli counter contain nitrosamines. Nitrates cause increased fats in the liver, which is toxic for the brain. Excessive consumption of a variety of processed meats can also increase the risk of dementia.
A diet too low in overall fat may result in regular brain fog. A “low fat” or “no fat” diet isn’t necessarily a good thing. Experts’ opinions differ on the range, but 10–30% of one’s diet should come from healthy fats such as unsaturated fats like nuts, seeds, and avocados that are imperative to brain function. Fruits and especially berries, fish, pulse, cereals, and fresh leafy green vegetables are part of the best foods that fight memory loss. There’s a mountain of evidence showing they support and protect brain health. They improve the blood flow to the brain, providing nutrients, energy, and oxygen essential for improving cognitive performance.
Refined foods are detrimental to learning and impair memory, leading to poor appetite control.
They contribute to neurodegenerative diseases like Alzheimer which is irreversible.
The recommended list:
· Nuts and Seeds, such as walnuts, almonds, and peanuts, as well as sunflower and pumpkin seeds, are brain foods high in protein and omega fatty acids.
· Salmon.
· Lentils, beans, and cereals.
· Blueberries and dark grapes are a rich source of anthocyanin and other flavonoids that may improve brain function. Grapes are full of resveratrol, a memory-boosting compound. Concord grapes are rich in polyphenols, which have the potential to promote brain function.
· Dark and leafy greens.
· Avocados.
· Tomatoes.
· Green Tea. A review of 21 human studies found that green tea as a whole supports focus, attention, and memory. Additionally, EGCG*** is able to enter your brain through the blood-brain barrier, meaning it could exert beneficial effects on your brain or even combat neurodegenerative diseases. dark chocolate with at least 70% cocoa butter
· Freshly ground coffee and dark chocolate with a minimum of 70% cocoa butter.
To improve our diet, we can do so in small steps by including fresh fruit in our morning breakfast, adding fresh vegetables to our lunch and dinner, replacing sweet desserts with fresh fruits, then relaxing with a warm cup of whole green tea, freshly-ground coffee, or dark chocolate with full-fat cream!
KEY:
* Brain-derived neurotrophic factor (BDNF) plays an important role in neuronal survival and growth, serves as a neurotransmitter modulator, and participates in neuronal plasticity, which is essential for learning and memory. It is widely expressed in the CNS**, gut, and other tissues.
** The central nervous system (CNS) consists of the brain and spinal cord. It controls things like thought, movement, and emotion, as well as breathing, heart rate, hormones, and body temperature.
*** Epigallocatechin gallate (EGCG) imparts more than just flavor to the matcha tea. It’s an example of potent catechins, found in their highest concentrations in nature; matcha (powdered green tea) is nature’s ultimate source of these.
Sammy RNAJ
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