Feeling forgetful? A sharp memory is about more than just practice. Diet and lifestyle have a significant impact. Foods that are healthy for the body are healthy for the brain because they help prevent excessive oxidation, reduce chronic inflammation, and maintain healthy steady nutrient flow to the brain.
But, what can sabotage your efforts to keep your brain and memory sharp? Consider these 3 culprits!
1. Sedentary habits are linked with memory loss. One study found that a greater amount of time spent sitting during the course of a week was significantly linked to thinner medial temporal lobes int he brain. Thinning in this region is linked with memory loss and even Alzheimer's disease.
Did physical activity help thicken this region? No. That is not to say physical activity isn't important for brain health. It simply emphasizes that physical activity will not undo the effects of sitting for extended periods of time. It's important to break up sitting periods into shorter lengths with some measure of physical activity.
On the flipside, Neurology published a fantastic study that showed how important physical activity is for memory preservation. They found that those involved in regular and intense physical activity had less cognitive decline. Exercises that would fall under this category include swimming or running.
2. Forget trans fat! Trans fats are primarily a result of industrial production. They have negative effects on blood lipid levels, insulin sensitivity, heart health, metabolic health, and are pro-inflammatory! Did you know dietary trans fats can also inhibit the production of omega-3 fatty acids, which are known to be beneficial for brain health? All these negative effects can directly or indirectly affect brain health, including memory.
One study found that each extra gram per day of trans fat was associated with an estimated 0.76 fewer words recalled in research subjects. These research subjects weren't just any research subjects. They were young adults. Yes, even at a young age, dietary trans fats are linked with worse memory function.
3. Sugar's not so sweet on your memory, either. That might not be such a shocker! However, it's good to know that sugar is linked to brain problems such as shrinkage of the hippocampus, impaired glucose use by the brain, impaired memory, and increases in beta-amyloid levels (a protein that clumps together to form plaques in the brain and that is associated with Alzheimer's disease). Limit your intake of sugar and foods that are easily converted to sugar (refined flours and grains, starches).
References
Leisure-time physical activity associates with cognitive decline. Joshua Z. Willey, Hannah Gardener, Michelle R. Caunca, Yeseon Park Moon, Chuanhui Dong, Yuen K. Cheung, Ralph L. Sacco, Mitchell S.V. Elkind, Clinton B. Wright. Neurology May 2016, 86 (20) 1897-1903; DOI: 10.1212/WNL.0000000000002582
Golomb BA, Bui AK (2015) A Fat to Forget: Trans Fat Consumption and Memory. PLoS ONE 10(6): e0128129. https://doi.org/10.1371/journal.pone.0128129
De Schrijver R, Privett OS. Interrelationship between dietary trans Fatty acids and the 6- and 9-desaturases in the rat. Lipids. 1982 Jan;17(1):27–34. pmid:7087680.
Rusinek H, De Santi S, Frid D, et al. Regional brain atrophy rate predicts future cognitive decline: 6-year longitudinal MR imaging study of normal aging. Radiology. 2003;229(3):691-696.