Many people don't think about their memory on a daily basis, taking it for granted and taking it for granted. Until the memory lets them down... Because if you don't take good care of yourself and your (brain) health, memory can weaken or even be permanently damaged. And then we look en masse for a solution, a panacea, a "vitamin for memory. But does that even exist? In this blog, we dive deeper into the world of cognitive function, identify the causes of impaired memory and discover how specific vitamins can help improve your memory.
Cognitive functions: the building blocks of your memory
Memory is a complex network of cognitive functions that work together to record, store and recall information. Here are some of the essential functions involved:
- Sensory memory: The ability to register information through our senses.
- Short-term memory: This is where information is temporarily stored for immediate use.
- Working memory: This allows us to retain information during thought processes.
- Long-term memory: Information is permanently stored here for future use.
- Recall Memory: The ability to reactivate stored information when needed.
Causes of impaired memory
Impaired memory can be caused by several factors, including:
Stress
Chronic stress is an absolute killer for memory. It can literally shrink your brain. When your body is constantly in a stress reaction and busy fighting or fleeing, there is no energy left for such things as your digestion, hormone balance or thus your cognitive functions such as concentration, intelligence and memory.
Incorporating enough relaxation throughout the day will help you regain physical and mental balance. Breaking your stress cycle is how you do it!
Lack of sleep
Insufficient sleep can cause a malfunctioning memory. This is because when you sleep, the brain processes the information you have taken in during the day. The brain filters this data and sometimes transfers information from short-term memory to long-term memory.
So while you think you're resting, your brain is fully at work! Sufficient sleep is essential to ensure that it can complete all its tasks. If not, your brain will not have the chance to organize information properly and your memory will suffer noticeably.
Having trouble sleeping? Click here for 4 tips to fall asleep relaxed.
Nutritional deficiencies
A lack of essential nutrients, such as vitamins, can affect memory. While our brain consists of only 2% of our body weight, it uses as much as 20% of all available energy. Therefore, to maintain a good memory, it is important to feed our brain with the right nutrients. You can think of proteins and fats, as well as vitamin C, magnesium, zinc and various B vitamins.
Supporting your memory
You can support your memory in several ways:
Nutrients
Vitamins, minerals and trace elements play a crucial role in supporting our cognitive functions. Specific vitamins can help improve memory and protect the brain from aging. Some of these vitamins include:
Vitamin B8 (Biotin), B6, B11 (Folic acid) and B12
These B vitamins have a positive impact on nervous system function, contribute to mental resilience and are good for memory and concentration.
Vitamin C
Vitamin C contributes to brain and nerve functions involved in learning ability, is beneficial for good mental balance and contributes to memory function.
Zinc
Zinc contributes to normal resistance to stress, maintains a clear mind and is good for concentration and memory.
Omega-3 fatty acids
Although not technically a vitamin or mineral, omega-3 fatty acids such as DHA are essential for building cell membranes in the brain and contribute to healthy brain function.
Memory Support
Our Memory Support contains a number of active ingredients including biotin (vitamin B8), which contributes to memory function and is good for learning performance. Also present is zinc, which contributes to normal memory and helps with mental pressure and exertion.
Challenge your brain with games and puzzles
In addition to proper diet, mental exercises such as games and puzzles can also contribute significantly to strengthening your memory. Regular participation in challenging activities such as crossword puzzles, Sudoku, chess or memory games can help train various cognitive functions. These games challenge your brain, stimulate neural pathways and promote the growth of new nerve cells, which is essential for a sharp memory. By keeping your mind active, you can not only improve your memory, but also support the overall health of your brain.
Exercise for a sharp memory
In addition to nutrition and mental stimulation, exercise is a powerful way to support your memory. Regular exercise has a direct impact on the health of your brain. This is because during exercise, your body produces BDNF which stands for Brain-Derived Neurotrophic Factor. BDNF plays an important role in the growth, maintenance and repair of neurons, which is essential for improving your memory.
So by exercising regularly, you stimulate the production of BDNF, which in turn promotes the health of your brain cells and strengthens your memory!
Conclusion
As you have now read, a poorly functioning memory can say something about brain health. This is because the better your brain can perform its cognitive functions, the better you can remember things as well.
Only if you change your lifestyle for better brain health will you function optimally in all facets of life - including memory. There is no miracle pill, no "vitamin for memory" and improving your memory involves more than playing a game of (competitive) table tennis or taking a supplement, but it is a great start!