Memory loss is one of the great concerns that we all have, because as it progresses, it not only affects the life of the person who suffers from it, but also their entire environment. Therefore, it is important that we do what we can to prevent this fundamental and wonderful ability from deteriorating.
What we should know about neurons
Neurons or brain cells are responsible for nerve connections so that we can carry out different tasks. Most neurons are born with us, they deteriorate, die and, in general, are not renewed. However, there are two areas of the brain where new neurons are always growing. One of those areas is the hippocampus, the “operations center” of our learning and memory.(1)
This process of creating new neurons is called neurogenesis. (2) And although there is still much to learn about it, scientists have seen that there are factors that collaborate or interfere with the creation of neurons, and they have to do with our habits. Let's see which are the most important.
1. No to alcohol, cigarettes and drugs
If you still need a reason to abandon any or all of these customs, here's a powerful one. It has been seen that these substances not only affect the nervous system, but also modify the plasticity or ability to change of neurons (something essential for learning and memory), and eliminate them (3). The good news is that animal studies suggest that in the case of humans, when we stop drinking, for example, the formation of new neurons begins.(4)
2. Healthy diet
In recent years, many studies have been carried out that show that correct nutrition can be one of the three main weapons to protect memory. For example, it has been seen that foods rich in polyphenols, such as cocoa or olive oil, greatly support the development and maintenance of healthy neurons, because they are also rich in antioxidants, with an anti-inflammatory effect. (1)(5).If you don't know how to start a diet that, in addition to helping you control weight, supports your brain, enter the Daily Menu Entalla, where you will find simple recipes created to meet these needs.
3. Take care of mental health
Maintaining a good mood is scientifically proven to support the growth and maintenance of neurons. For this, it is essential to maintain a regular social life, carry out activities that give us pleasure, control stress, practice techniques that help keep the mind calm and be alert to the signs of depression.(1). Another support tool is the use of supplements that help keep stress under control, such as Ashwagandha and Will Pow(d)er, which can support the nervous system and good mood, thanks to the combination of certain herbs and essential minerals.
4. Constant exercise
Different studies have shown that physical activity supports the maintenance of memory from different fronts, starting with oxygenating the brain and improving mood, as we mentioned in the previous point. It has also been seen to generate a significant increase in new neurons in a part of the hippocampus, the area of the brain dedicated to learning and memory. So the more time passes, the more reasons there are not to stop moving.(6)
5.More mental activity
Inactivity kills neurons. Therefore, it is necessary to keep them active and stimulated. As with your muscles, the more active your mind is, the more “fit” the neurons are. Perform memory tests, do mental tours of short routes that are part of your routine, such as going to the supermarket, do small mathematical exercises in your mind, do crossword puzzles, puzzles, word searches and games like sudoku, since they all help to avoid memory impairment. (7)
Other aspects worth taking into account to protect your memory are:
-Fight inflammation. Check our page misantoremedio.com so you can see how we can support you.
-Monitor cholesterol, the blood pressure and the weight to prevent blood clots in the brain.
-Sleep between 7-8 hours.
-Constantly check your health to avoid kidney, liver and thyroid problems.
Scientists have already proven it: if there is no degenerative disease, we can do our part to continue generating neurons and keeping them healthy, for a memory that keeps the best memories until our last day. The choice is yours.
Your team Santo Remedio
References
1. Muhammad Syahrul Anwar Zainuddin 1 , Sandrine Thuret. Nutrition, adult hippocampal neurogenesis and mental health. Br Med Bull. 2012 Sep;103(1):89-114. doi:10.1093/bmb/lds021. Epub 2012 Jul 24. https://pubmed.ncbi.nlm.nih.gov/22833570/
2. Kirsty L Spalding # 1 , Olaf Bergmann # 1 , Kanar Alkass 1 2 , Samuel Bernard 3 , Mehran Salehpour 4 , Hagen B Huttner 1 5 , Emil Bostrom 1 , Isabelle Westerlund 1 , Celine Vial 3 , Bruce A Buchholz 6 , Göran Possnert 4 , Deborah C Mash 7 , Henrik Druid 2 , Jonas Frisén 1 Dynamics of hippocampal neurogenesis in adult humans. Cell. 2013 Jun 6;153(6):1219-1227. doi: 10.1016/j.cell.2013.05.002.https://pubmed.ncbi.nlm.nih.gov/23746839/
3. Juan J Canales 1Adult neurogenesis and the memories of drug addiction/ Review Eur Arch Psychiatry Clin Neurosci. 2007 Aug;257(5):261-70. doi:10.1007/s00406-007-0730-6.https://pubmed.ncbi.nlm.nih.gov/17401727/
4. Fulton T. Crews, Ph.D. Alcohol-Related Neurodegeneration and Recovery/ Alcohol Res Health. 2008; 31(4): 377–388..https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3860462/
5. Gisele Pereira Dias 1 , Nicole Cavegn, Alina Nix, Mário Cesar do Nascimento Bevilaqua, Doris Stangl, Muhammad Syahrul Anwar Zainuddin, Antonio Egidio Nardi, Patricia Franca Gardino, Sandrine Thuret. The role of dietary polyphenols on adult hippocampal neurogenesis: molecular mechanisms and behavioral effects on depression and anxiety. Review Oxid Med Cell Longev. 2012;2012:541971. doi: 10.1155/2012/541971. Epub 2012 Jun 28. https://pubmed.ncbi.nlm.nih.gov/22829957/
6. Henriette van Praag 1Neurogenesis and exercise: past and future directions. Review Neuromolecular Med. 2008;10(2):128-40. doi:10.1007/s12017-008-8028-z. Epub 2008 Feb 20.https://pubmed.ncbi.nlm.nih.gov/18286389/
7. Jagan A. Pillai,1,2 Charles B. Hall,3,4,5 Dennis W. Dickson,5,6 Herman Buschke,3,5 Richard B. Lipton,3,4,5 and Joe Verghese3.5. Association of Crossword Puzzle Participation with Memory Decline in Persons Who Develop Dementia/ J Int Neuropsychol Soc. Author manuscript; available in PMC 2014 Jan 8.Published in final edited form as:J Int Neuropsychol Soc. 2011 Nov; 17(6): 10.1017/S1355617711001111. doi:10.1017/S1355617711001111 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3885259/
