A Quick Guide to a Good Memory
Memory is a complex phenomenon but the solutions to its degradation aren’t. Take one of the most quoted studies done in this area. Published in 2011, it took 120 sedentary adults between the ages of 55 and 80, and split them into two groups. For a year, one did stretching exercises and the other walked 40 minutes three days a week. The volume of the walkers’ hippocampus, the area in the brain associated with memory, was found to have increased. Both groups improved in a memory test.
In July this year, the World Health Organization (WHO) came out with revised guidelines on how to reduce risk of dementia and cognitive decline, both associated with memory issues. It had two strong recommendations. The first was physical activity. Working out while your cognition is still intact has an effect far beyond the body. The report said, “Benefits of physical activity may stem from direct brain effects such as improved neuroplasticity and neurotrophic factor production, and from indirect mechanisms such as improved cardiovascular health, immune function and anti-inflammatory effects.”
The second factor was stopping consumption of tobacco. A study in Korea of around 800,000 adults found that quitting the habit lowered risk of dementia. Another study from Japan found that people 65 and above, once they had stopped smoking for three years or more, lowered their risk to as low as that of those who had never smoked.
Cognitive training—exercises for the brain in areas like attention and reasoning—could help. Ways to do this can be found online or on apps. Social activity, a balanced diet and decreasing alcohol intake were all associated with a reduction in cognitive decline, which in turn has a bearing on memory. Something people use a lot of, vitamin supplements, should be avoided because potential harm could outweigh benefits. The WHO stated: “To reduce the risk of cognitive decline and/or dementia specifically, supplementation of vitamins B and E, omega-3 polyunsaturated fatty acids (PUFA) and multivitamins/ minerals is not recommended.”
Stress has a correlation with memory. Addressing the former impacts the latter. But stress itself has no one silver bullet. Meditation, exercise, sleep, etc—all contribute to how human beings can manage it better. Keeping one’s memory fit is mostly a function of all the nuts and bolts of a healthy lifestyle.