Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

How to boost your memory

Cognitive function or cognition refers to higher-level functions of the brain and includes different modalities such as acquiring knowledge, perception, attention, judgment, decision making, processing speed, executive function, cognitive flexibility, task switching, comprehension, response inhibition, and memory performance

   Memory impairment is a condition which threatens independence and quality of life. Therefore understanding the factors leading to memory impairment is crucial. A few factors causing cognitive impairment are listed here:

·       Erratic sleep affect memory , linguistic potential

 Sleep is crucial in helping memory and recall. It also helps in reducing mental fatigue. Metabolism studies have shown that lack of sleep can impair memory, recall functions of  the brain. Moreover it can elevate your stress levels. Sleep is needed to regenerate certain areas of brain so that it can continue to function normally.

  Scientific data reveals that during the state of sleep, the cerebrospinal fluid removes the beta-amyloid metabolite in the brain. These fibrils are harmful to brain functions and they have been implicated in the disease pathology of Alzheimer’s disease.

During sleep, certain enzymes may repair brain cell damage caused by free radicals. Sleep deprivation prevent the brain to function normally because of the neurotransmitters, and neurons that are unable to rest or regenerate.

Studies have proven that lack of sleep affects long-term memory, working memory, attention, higher order executive function, and various decision making processes.

 Each phase of the sleep cycle restores and rejuvenates the brain for optimal function. When sleep is deprived, the glymphatic system  of brain does not get a chance to eliminate these toxins that  can build up, and negatively affects cognitive abilities, behavior, and judgment.

 Lack of sleep also affects your linguistic capacity.

Temporal lobe of brain is associated with language processing, so lack of sleep may cause slurred speech because the brain’s incapacity to process the neuronal signal at optimum levels during waking hours.

 Studies have shown that sleep [particularly NREM sleep]is important for turning off the norepinephrine, serotonin and histamine neurotransmitters, which is the time available  for receptors to “rest” and regain sensitivity to be more effective at naturally produced levels again.

·       Physical activity & exercise

Exercise training can improve memory and cognition through the unique potential of human brain neuroplasticity. Neuroplasticity is the term referring to the brain's ability to change, reorganize, or grow neuronal networks. This can involve functional changes due to brain damage or structural changes due to learning.

Regular moderate aerobic exercise is an effective solution for neuronal health and functional abilities. It is thought that exercise-induced memory improvement might be mediated through neurotrophic factors, and exerkines.

 Exerkines are defined as signaling molecules released in response to acute and/or chronic exercise, which exert their effects through various pathways. Many organs, cells and tissues release these factors, including skeletal muscle (myokines), the heart (cardiokines), liver (hepatokines), white adipose [fat]tissue (adipokines), brown adipose tissue (baptokines) and neurons (neurokines). Exerkines have potential roles in improving cardiovascular, metabolic, immune and neurological health.Thus exercising helps your brain power.

                    SIAHMSR                                                

       Brain exercises to improve cognition & memory 

Brain exercises modify neuronal activity in such a way that they may help improvement in memory, cognitive functions or mental abilities. Practise the following things:

·       Learning new and complex skills  such as playing instruments, games

·       Solving math problems

·       Learning a new language

·       Recall what you have read

·       Cooking

·       Visualization of words, things etc.

·       Eye- hand coordination activities such as playing tennis, chess etc.

·       Sports games

·       Meditation

·       Completing a jigsaw puzzle

·       Socializing

·       Increasing vocabulary or word power

·       Listening to music

In order to boost your memory  do physical exercise, practice brain exercise and ensure that you get adequate sleep. Erratic sleep may disrupt your memory and other brain functions even if you exercise  everyday. Therefore ensure that you sleep for at least 6-8 hours a day.

 Written by dr sanjana vb[copyright]

References

1.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/

2.     https://pubmed.ncbi.nlm.nih.gov/16251949/

3.    Underwood E. Neuroscience. Sleep: the brain’s housekeeper? Science. 2013;342:301. doi: 10.1126/science.342.6156.301.Googlescholar

4.    https://pubmed.ncbi.nlm.nih.gov/12205198/

5.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6091269/

6.    Neuropsychiatr Dis Treat 2007;3(5):553-67.Sleep deprivation: Impact on cognitive performance

https://pubmed.ncbi.nlm.nih.gov/19300585/

7.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8829997/

8.    National center for integrative and complementary medicine https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know

9.    https://www.ncbi.nlm.nih.gov/books/NBK557811/#:~:text=It%20is%20defined%20as%20the,traumatic%20brain%20injury%20(TBI).

10.           https://pubmed.ncbi.nlm.nih.gov/35304603/#:~:text=Exerkines%20are%20defined%20as%20signalling,paracrine%20and%2For%20autocrine%20pathways.

11.           https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9775149/

12.           https://www.ncbi.nlm.nih.gov/books/NBK83766/