What is memory?
Memory is about everything you remember, as is your ability to remember.
But not all memories are created equally. Some may be kept for a short period of time and then discarded, for example, remembering the date and time of the appointment you just made just as long as needed until you write it down on your agenda. On the contrary, the most important memories such as the names of close friends and relatives, your phone number and the salient events of your life, are preserved for a long time and can be recovered at will. These two types of memory are then classified according to the duration in short-term memory and long-term memory respectively. Another classification concerns the type of information that we remember, for example, facts that we must consciously remember such as the birthday of a loved one or things we can do automatically such as driving a car or riding a bicycle.
How does memory work?
You have just seen a new movie and you have memorized in your brain the plots and the episodes that involved you emotionally. In addition, you have memorized other information and events of today’s day in the brain. But where exactly did all this information go? Does the brain function like a “box” that serves only to store information, images, sounds, experiences and emotions that you can retrieve when you need them most?
The short answer is no. The memory of an event is not a single fact, like a “book on a shelf”. Instead, it is the aggregation of more information from all the senses (sight, hearing, smell, touch) filtered through your perceptions. Furthermore, several brain regions are involved in the memorization process, functional to the recording and conservation of a memory (figure below).
What areas of the brain are involved?
The hippocampus , located deep in the brain, plays a key role in the acquisition and consolidation of new memories. The information that will make up a memory is first sent to the hippocampus and surrounding structures.
The amygdala , located near the hippocampus, is the part of the brain that reacts to information or experiences that generate emotions. The amygdala labels it as “important information,” so the brain stores it.
Once a memory is “branded”, it is not stored in a single part of the brain, but is distributed in different areas of the cerebral cortex, the large outer layer that covers the brain.
The frontal lobes , essential for focusing and maintaining attention (ignoring distractions), are very important for acquiring new information, activating and retrieving stored information, remembering the source and keeping track of the timing and order of specific events.
How does memory change with age?
Over time, neuronal changes can occur in brain regions involved in memory processing. The hippocampus and especially the frontal lobes are subject to structural and neurochemical changes. The efficiency of the nerve pathways that conduct the signal can be progressively reduced. This results in slowing the speed of information processing and impairing the ability to form new memories and maintain concentration for long enough to perform at best the activities of daily living. These changes may seem disturbing, but they are normal and can simply result in slower processing of information.
While some regions of the brain may undergo change as we age, the brain is also quite adaptable. The complex network of neuronal interconnections that processes information is very dynamic and constantly changing throughout life in response to everyday experiences, a phenomenon called plasticity. For years, scientific insight into an adult’s brain was anything but encouraging. Experts believed that, unlike other cells in the body, neurons do not regenerate and die with age. Not only do brain cells not die as quickly as scientists once thought, they can even increase thanks to a process known as neurogenesis.
Memory tips and tricks
There are many techniques that increase your ability to retain new information and skills.
Maintain physical and mental fitness
People who engage in regular aerobic exercise (that is, any exercise that speeds up the heart and respiratory rate), tend to have better cognitive function.
Keep learning
There is growing evidence that intellectual activity and continuous learning stimulate the brain to make more connections and prevent cognitive decline. Doing crosswords, reading, participating in a book discussion group, playing chess or taking a course all stimulate the brain. However, some activities may be more beneficial because they stimulate the brain in a whole new way such as studying a new language or learning to play a musical instrument.
Get a good night’s sleep
People who don’t sleep well at night tend to be more forgetful than people who sleep regularly and have a harder time focusing their attention on specific tasks or activities. Sleep is essential for the consolidation and retention of long-term memories.
- Maintain a daily sleep routine such as going to bed at the same time every night and waking up at the same time every morning.
- Plan aerobic or physical activity exercises preferably in the morning or afternoon but not in the hours immediately before bedtime as it can interfere with sleep.
- Avoid coffee and other sources of caffeine such as tea and chocolate early in the afternoon.
- Avoid excessive nap during the day.
- Do not take sleeping pills unless nothing else is working and only under doctor’s prescription and supervision. If you take sleep medicine, it would be desirable to use it only for a short time.
- Try drinking warm milk before bed. Milk contains tryptophan, an endogenous substance that can help you relax.
Follow a healthy diet
There is growing scientific evidence that eating healthy can reduce the risk of developing memory problems. A Mediterranean diet with the additional addition of fruits and vegetables can be optimal for brain health.
A scientific study examined the eating habits of more than 17,000 people with an average age of 64 and found that those who followed the Mediterranean diet correctly were 19% less likely to have impaired cognitive function. .
The diet must include 10 groups of foods that are beneficial to the brain:
- Green leafy vegetables (six or more servings per week)
- Other vegetables (at least one serving per day)
- Nuts (five or more servings per week)
- Fruit (at least one serving per day)
- Beans (four or more times a week)
- Whole grains (three servings a day)
- Fish (once or more a week)
- Poultry (two or more times a week)
- Olive oil (use as primary oil)
- Red wine (no more than one glass per day)
Are there any other natural solutions to help memory?
Yes, food supplements based on standardized and titrated plant extracts (quantification of chemical “markers”) can be a valid help:
There are plants that act specifically on cognitive capacity, improving memory and concentration such as Bacopa monnieri and Eleutherococcus senticosus.
References
- A Harvard Medical School Special Health Report – Kirk R. Daffner, MD, FAAN. Improving memory. Understanding age-related memory loss. (2019)
- Philips C. Lifestyle Modulators of Neuroplasticity: How Physical Activity, Mental Engagement, and Diet Promote Cognitive Health during Aging. Neural Plasticity Volume 2017, Article ID 3589271, 22 pages https://doi.org/10.1155/2017/3589271
- Stough C., et al. Examining the Nootropic Effects of a special extract of Bacopa monnieri on Human Cognitive Functioning: 90 day Double-Blind Placebo-Controlled Randomized Trial. Phytother. Res. 22, 1629-1634 (2008)
- EMA Assessment report on Eleutherococcus senticosus (Rupr. Et Maxim.) Maxim., Radix. (2014) EMA / HMPC / 680615/2013