Vitamins and a healthy lifestyle to maintain memory

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Vitamins and a healthy lifestyle to maintain memory

Chapter 1: Understanding the memory and its deterioration

1.1. What is memory?

Memory is a complex cognitive process that allows us to encode, store and extract information. It forms the basis of our experience, personality and ability to function in the world. Different types of memory interact to create our continuous sense of self -identity.

  • Sensory memory: Short -term storage of sensory information (visual, auditory, tactile). The fraction of a second lasts. Example: an instant impression of a flash of light.

  • Short -term memory (working memory): It stores information for a short period of time (up to 30 seconds) and allows you to manipulate it. Example: memorizing the phone number while you dial it. Working memory is critical of training, reasoning and understanding.

  • Long -term memory: It stores information for a long period of time, from a few minutes to all life. Divided into:

    • Explicit (declarative) memory: Conscious recalling of facts and events.

      • Semantic memory: General knowledge about the world (facts, concepts, meanings of words). Example: the capital of France.
      • Episodic memory: Personal memories of events that took place at a certain time and place. Example: Memories of your first day at school.

    • Implicit (procedural) memory: Unconscious memorization of skills and habits. Example: cycling, playing a musical instrument. This is a type of memory that allows us to perform tasks automatically, without the need for conscious recalling steps.

1.2. Factors affecting memory:

Many factors, both internal and external, can affect our memory.

  • Age: With age, natural changes in the brain occur, which can lead to a decrease in cognitive functions, including memory. The brain volume decreases, blood flow decreases, changes in synaptic transmission occur.
  • Genetics: A genetic predisposition can play a role in the risk of developing diseases that affect memory such as Alzheimer’s disease.
  • Life: Improper nutrition, lack of physical activity, smoking, alcohol abuse, lack of sleep and chronic stress can negatively affect memory.
  • Diseases: Some diseases, such as Alzheimer’s disease, Parkinson’s disease, stroke, multiple sclerosis, depression, anxiety disorders and hypothyroidism, can lead to a deterioration in memory.
  • Medicines: Some drugs, such as anticholinergic drugs, benzodiazepines, antidepressants and sleeping pills can cause side effects that affect memory.
  • Head injuries: Traumatic brain damage (CCT) can lead to short -term or long -term memory problems.
  • Lack of sleep: During sleep, the brain consolidates memories, transferring them from short -term into long -term memory. The lack of sleep prevents this process.
  • Stress: Chronic stress can damage the hippocampus, the area of ​​the brain that is responsible for the formation of new memories.
  • Nutrition: The lack of certain vitamins and minerals can negatively affect cognitive functions, including memory.
  • Social isolation: The lack of social interactions can increase the risk of cognitive decline.
  • Lack of mental activity: The lack of stimulating mental activity can contribute to a decrease in cognitive functions.

1.3. Signs of memory deterioration:

It is important to be able to recognize signs of memory deterioration in order to turn on time and take measures to slow down the progression of the problem.

  • Forgetfulness: Frequent forgetting recent events, names, dates, phone numbers or places where objects were left.
  • Difficulties with concentration: Problems with keeping attention when reading, watching a TV or conversation.
  • Difficulties with planning and organization: Problems with business planning, fulfilling multi -stage tasks or compliance with the daily routine.
  • Speech problems: Difficulties with the selection of words, forgetting the names of objects or the use of incorrect words.
  • Disorientation: Delusions in familiar places, confusion in time or days of the week.
  • Repetition of questions: Repeated asking the same questions.
  • Difficulties with decision -making: Problems with the adoption of simple decisions.
  • Changes in mood or behavior: Increased irritability, anxiety, depression or apathy.
  • Incorrect storage of things: The placement of things in unusual places and subsequent forgetting where they were left.
  • Difficulties with the performance of familiar tasks: Problems with the performance of routine tasks, such as dressing, cooking or using household appliances.

Chapter 2: The role of vitamins in memory maintenance

2.1. Vitamin B1 (TIAMIN):

Tiamine plays a key role in glucose metabolism, the main source of energy for the brain. It is also necessary for the synthesis of neurotransmitters, chemicals that transmit signals between nerve cells. Tiamine deficiency can lead to brain damage and memory deterioration.

  • The mechanism of action: Tiamin is a cooferment for several enzymes involved in carbohydrate metabolism, including pyrovat dehydrogenase and alpha-ketoglutaratratodehydrogenase. These enzymes are necessary for the production of energy in brain cells.
  • Products rich in vitamin B1: Pork, liver, beer yeast, bran, oatmeal, brown rice, legumes, nuts and seeds.
  • Deficiency and its consequences: Tiamin deficiency can lead to Beri Berie’s disease and Vernik-Korsakov syndrome, characterized by neurological disorders, including confusion, loss of memory and impaired coordination.
  • Research: Some studies have shown that thiamine supplements can improve cognitive functions in people with tiamin deficiency or Alzheimer’s disease.

2.2. Vitamin B3 (Niacin):

Niacin is necessary for the functioning of enzymes involved in energy metabolism and DNA restoration. It can also have a protective effect on nerve cells.

  • The mechanism of action: Niacin is the predecessor of the coherents of nicotinindenindininocleotide (above) and nicotinindinindinindinucleotidfosphate (NDF), which are involved in the oxidizing and restoration reactions necessary for the production of energy and the protection of cells from damage.
  • Products rich in vitamin B3: Meat, fish, poultry, peanuts, mushrooms, avocados, whole grain products and enriched products.
  • Deficiency and its consequences: Niacin’s deficiency can lead to Pellagra, a disease characterized by dermatitis, diarrhea, dementia and even death.
  • Research: Some studies have shown that niacin can improve cognitive functions in people with Alzheimer’s disease and other cognitive disorders. It can also help reduce the risk of developing these diseases.

2.3. Vitamin B6 (Pyridoxin):

Pyridoxine is involved in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which play an important role in the regulation of mood, sleep and cognitive functions.

  • The mechanism of action: Pyridoxine is a coherent for many enzymes involved in the metabolism of amino acids, carbohydrates and fats. It is also necessary for the synthesis of hem, a component of hemoglobin, which tolerates oxygen in the blood.
  • Products rich in vitamin B6: Meat, fish, poultry, bananas, avocados, potatoes, spinach, chickpeas and enriched products.
  • Deficiency and its consequences: Pyridoxine deficiency can lead to anemia, depression, seizures and cognitive disorders.
  • Research: Some studies have shown that pyridoxine additives can improve cognitive functions in older people and people with cognitive impairment. It can also help reduce the risk of developing Alzheimer’s disease.

2.4. Vitamin B9 (folic acid):

Folic acid is necessary for cell division and growth, as well as for DNA and RNA synthesis. It also plays an important role in the metabolism of homocysteine, amino acids, the high level of which is associated with an increased risk of cognitive impairment.

  • The mechanism of action: Folic acid is a cooferment for enzymes involved in the transfer of single -iron groups necessary for the synthesis of DNA and RNA. It also participates in homocysteine ​​metabolism.
  • Products rich in vitamin B9: Green leaf vegetables, legumes, citrus fruits, avocados, liver and enriched products.
  • Deficiency and its consequences: Folic acid deficiency can lead to anemia, defects in the nervous tube in newborns and cognitive disorders.
  • Research: Numerous studies have shown that folic acid supplements can improve cognitive functions in older people and people with cognitive impairment. It can also help reduce the risk of developing Alzheimer’s disease and other forms of dementia.

2.5. Vitamin B12 (cobalamin):

Cobalamin is necessary for the normal functioning of the nervous system and the formation of red blood cells. Cobalamin deficiency can lead to nerves damage and cognitive disorders.

  • The mechanism of action: Cobalamin is a coherent for enzymes involved in the metabolism of fatty acids and amino acids. It is also necessary for the formation of myelin, the protective shell of nerve fibers.
  • Products rich in vitamin B12: Meat, fish, poultry, eggs, dairy products and enriched products. Vegans and vegetarians are recommended to take B12 additives, as it is mainly found in animal products.
  • Deficiency and its consequences: Cobalamin deficiency can lead to pernicious anemia, nerves damage, cognitive impairment and dementia.
  • Research: Numerous studies have shown that cobalamine additives can improve cognitive functions in older people and people with cobalamin deficiency. It can also help reduce the risk of developing Alzheimer’s disease and other forms of dementia. It is important to note that B12 deficiency is often found in older people due to a decrease in the ability to absorb vitamin from food.

2.6. Vitamin C (ascorbic acid):

Vitamin C is a powerful antioxidant that protects the brain cells from damage by free radicals. It is also necessary for the synthesis of collagen, an important structural component of the brain.

  • The mechanism of action: Vitamin C neutralizes free radicals, unstable molecules that can damage the cells. It also participates in the synthesis of collagen necessary to maintain the structure and elasticity of tissues, including the brain. In addition, vitamin C helps to absorb iron.
  • Products rich in vitamin C: Citrus fruits, berries, kiwi, pepper, broccoli, spinach and other fruits and vegetables.
  • Deficiency and its consequences: Vitamin C deficiency can lead to scurvy, disease, characterized by bleeding gums, weakness and anemia. Chronic deficiency can also increase the risk of cognitive impairment.
  • Research: Some studies have shown that high doses of vitamin C can improve cognitive functions in the elderly and people with Alzheimer’s disease. It can also help reduce the risk of cognitive impairment.

2.7. Vitamin D:

Vitamin D plays an important role in brain health. Vitamin D receptors are located throughout the brain, and it is involved in various functions, including neuroprotection, neurogenesis and regulation of inflammation.

  • The mechanism of action: Vitamin D regulates the expression of genes involved in the functioning of the brain. It also has a neuroprotective effect, protecting the nerve cells from damage. In addition, he plays a role in the regulation of the immune system and inflammation in the brain.
  • Sources of vitamin D: Sunlight, fatty fish (salmon, tuna, sardines), egg yolks and enriched products.
  • Deficiency and its consequences: Vitamin D deficiency is widespread and associated with an increased risk of cognitive disorders, depression and disease of Alzheimer.
  • Research: Numerous studies have shown that maintaining a sufficient level of vitamin D can improve cognitive functions and reduce the risk of cognitive impairment. It is recommended to regularly check the level of vitamin D in the blood, especially in the winter months and in people with limited stay in the sun.

2.8. Vitamin E:

Vitamin E is another powerful antioxidant that protects brain cells from damage by free radicals. It can also improve blood flow in the brain.

  • The mechanism of action: Vitamin E neutralizes free radicals, protecting cells from oxidative stress. It can also improve the function of the endothelium, the inner layer of blood vessels, which helps to improve blood flow in the brain.
  • Products rich in vitamin E: Vegetable oils, nuts, seeds, avocados, spinach and other green leafy vegetables.
  • Deficiency and its consequences: Vitamin E deficiency is rare, but can lead to neurological disorders, such as ataxia and peripheral neuropathy.
  • Research: Some studies have shown that vitamin E additives can slow down the progression of Alzheimer’s disease, especially in the early stages. However, additional studies are needed to confirm these results.

2.9. Vitamin K:

Vitamin K is necessary for coagulation of blood and maintaining bone health. Recent studies also showed that vitamin K can play a role in cognitive functions.

  • The mechanism of action: Vitamin K is involved in the synthesis of sphingolipids, lipids, which are important components of cell membranes in the brain. It can also have an anti -inflammatory effect and protect the nerve cells from damage.
  • Products rich in vitamin K: Green leaf vegetables (spinach, cabbage, broccoli), vegetable oils and some fruits.
  • Deficiency and its consequences: Vitamin K deficiency is rare, but can lead to problems with blood coagulation and increased risk of osteoporosis.
  • Research: Some studies have shown that high consumption of vitamin K is associated with an improvement in cognitive functions and a decrease in the risk of dementia. However, additional studies are needed to confirm these results.

Chapter 3: Minerals and trace elements to improve memory

3.1. Magnesium:

Magnesium is involved in more than 300 enzymatic reactions in the body, including those that are necessary for the functioning of the brain. It regulates the transmission of nerve impulses and protects the nerve cells from damage.

  • The mechanism of action: Magnesium is an antagonist of NMDA receptors that play a role in learning and memory. It also participates in the regulation of calcium levels in brain cells, which is necessary for the normal functioning of neurons.
  • Products rich in magnesium: Green leafy vegetables, nuts, seeds, legumes, whole grain products and avocados.
  • Deficiency and its consequences: Magnesium deficiency is associated with an increased risk of depression, anxiety, sleep disturbances and cognitive disorders.
  • Research: Some studies have shown that magnesium additives can improve cognitive functions in older people and people with cognitive impairment. He can also help reduce the risk of dementia.

3.2. Zinc:

Zinc is necessary for the normal functioning of the brain and the immune system. It participates in the transmission of nerve impulses and protects the nerve cells from damage.

  • The mechanism of action: Zinc plays a role in synaptic plasticity, the ability of the brain to adapt to changes. It is also an antioxidant and protects the nerve cells from damage caused by free radicals.
  • Products rich in zinc: Meat, poultry, seafood, nuts, seeds, legumes and whole grains.
  • Deficiency and its consequences: Zinc deficiency can lead to impaired immune function, loss of appetite, deceleration of growth and cognitive disorders.
  • Research: Some studies have shown that zinc supplements can improve cognitive functions in older people and people with cognitive impairment, especially in those who experience zinc deficiency.

3.3. Iron:

Iron is necessary for the transfer of oxygen in the blood and brain. Iron deficiency can lead to anemia, fatigue and cognitive disorders.

  • The mechanism of action: Iron is a component of hemoglobin, protein that transfers oxygen in the blood. The brain requires enough oxygen for normal functioning. Iron is also necessary for the functioning of some enzymes involved in the synthesis of neurotransmitters.
  • Ground products: Meat, poultry, fish, legumes, spinach and enriched products.
  • Deficiency and its consequences: Iron deficiency can lead to anemia, fatigue, weakness, headaches, dizziness and cognitive disorders, including problems with memory and concentration of attention.
  • Research: Studies have shown that treatment of iron deficiency can improve cognitive functions, especially in children and women of childbearing age.

3.4. Selenium:

Selenium is an antioxidant that protects the brain cells from damage by free radicals. It is also necessary for the functioning of the thyroid gland, which plays an important role in the regulation of metabolism.

  • The mechanism of action: Selenium is a component of glutathioneperoxidase enzymes that protect cells from oxidative stress. It is also necessary for the synthesis of thyroid hormones, which affect cognitive functions.
  • Products rich in selenium: Brazilian nuts, seafood, meat, poultry and whole grain products.
  • Deficiency and its consequences: Selena deficiency can lead to impaired immune function, problems with the thyroid gland and cognitive disorders.
  • Research: Some studies have shown that maintaining a sufficient level of selenium can improve cognitive functions and reduce the risk of cognitive impairment.

3.5. Copper:

Copper is involved in the functioning of enzymes that are necessary for energy metabolism, the formation of neurotransmitters and the protection of nerve cells from damage.

  • The mechanism of action: Copper is a cofactor for superoxiddismutase enzymes, which neutralizes free radicals. It also participates in the synthesis of neurotransmitters, such as dopamine and norepinephrine.
  • Products rich in copper: Seafood, liver, nuts, seeds, legumes and whole grains.
  • Deficiency and its consequences: The shortage of copper is rare, but can lead to anemia, impaired immune function and neurological disorders.
  • Research: Studies on the influence of copper on cognitive functions are contradictory. Some studies have shown that too high the level of copper may be associated with an increased risk of developing Alzheimer’s disease. It is important to maintain copper balance in the body.

Chapter 4: Other nutrients and additives to support memory

4.1. Omega-3 fatty acids:

Omega-3 fatty acids, especially the EPK (eicosapentaenoic acid) and DGC (non-oxahexic acid), are necessary for the health of the brain. They are important components of cell membranes and participate in the transmission of nerve impulses.

  • The mechanism of action: Omega-3 fatty acids improve the plasticity of cell membranes, which helps to improve the connection between neurons. They also have anti -inflammatory properties and protect nerve cells from damage.
  • Sources of omega-3 fatty acids: Fat fish (salmon, tuna, sardins, mackerel), linen seed, chia seeds, walnuts and fish oil.
  • Research: Numerous studies have shown that the use of omega-3 fatty acids is associated with an improvement in cognitive functions, a decrease in the risk of developing Alzheimer’s disease and depression.

4.2. Kholin:

Kholin is an important nutrient necessary for the synthesis of acetylcholine, neurotransmitter, which plays an important role in learning and memory.

  • The mechanism of action: Kholin is the predecessor of acetylcholine, which transmits signals between the nerve cells in the brain. It is also a component of phosphatidylcholine, an important component of cell membranes.
  • Products rich in holin: Eggs, liver, meat, fish, poultry, legumes and cruciferous vegetables.
  • Research: Some studies have shown that the use of choline can improve cognitive functions and memory, especially in the elderly.

4.3. Creatine:

Creatine is often used by athletes to increase physical endurance, but it can also have a positive effect on cognitive functions.

  • The mechanism of action: Creatine increases the level of phosphocratin in the brain, which is a source of energy for neurons. This can improve the functioning of the brain, especially during stress or mental stress.
  • Creatine sources: Meat, fish and supplements of creatine.
  • Research: Some studies have shown that creatine supplements can improve memory, concentration and mental endurance, especially among vegetarians and vegan, which usually have a lower level of creatine in the body.

4.4. Phosphateidixine:

Phosphatidylserin (FS) is phospholipid, which is an important component of cell membranes, especially in the brain.

  • The mechanism of action: FS improves the flexibility and functionality of cell membranes, which helps to improve the connection between neurons. It can also reduce the level of cortisol, stress hormone, which can negatively affect memory.
  • Sources of phosphatidylserin: Soy, cabbage, white beans and additives of phosphatidylserin.
  • Research: Some studies have shown that FS supplements can improve memory, attention and cognitive functions, especially in older people and people with cognitive impairment.

4.5. Ginkgo biloba:

Ginkgo biloba is a plant extract, which is often used to improve memory and cognitive functions.

  • The mechanism of action: Ginkgo biloba improves blood flow in the brain, has antioxidant properties and can protect the nerve cells from damage.
  • Research: Some studies have shown that ginkgo bilobe can improve memory, attention and cognitive functions, especially in people with Alzheimer’s disease and other forms of dementia. However, research results are ambiguous.

4.6. Curcumin:

Kurkumin is an active ingredient in turmeric, spices, which is often used in Indian cuisine.

  • The mechanism of action: Kurkumin has powerful anti -inflammatory and antioxidant properties. It can also improve blood flow in the brain and protect the nerve cells from damage.
  • Research: Some studies have shown that curcumin can improve memory, attention and cognitive functions, as well as reduce the risk of developing Alzheimer’s disease. However, the bioavailability of curcumin is low, so it is often recommended to use it along with black pepper (pipin), which improves its absorption.

4.7. Resveratrol:

Resveratrol is an antioxidant contained in red wine, grapes, berries and peanuts.

  • The mechanism of action: Resveratrol has anti -inflammatory and antioxidant properties. It can also improve blood flow in the brain and protect the nerve cells from damage.
  • Research: Some studies have shown that resveratrol can improve memory, attention and cognitive functions, as well as reduce the risk of developing Alzheimer’s disease. However, additional studies are needed to confirm these results.

Chapter 5: A healthy lifestyle to maintain memory

5.1. Balanced nutrition:

Proper nutrition is the basis of the health of the brain and maintaining memory.

  • Mediterranean diet: The Mediterranean diet, rich in fruits, vegetables, whole grain products, fish, olive oil and nuts, is associated with improving cognitive functions and reducing the risk of dementia.
  • Limiting sugar consumption and processed products: Excess sugar and processed products can lead to inflammation and damage to the brain, which negatively affects memory.
  • The use of enough water: Dehydration can lead to a decrease in cognitive functions. It is recommended to drink at least 8 glasses of water per day.

5.2. Regular physical activity:

Physical activity improves blood flow in the brain, stimulates neurogenesis (the formation of new nerve cells) and reduces the risk of developing diseases that affect memory.

  • Aerobic exercises: Aerobic exercises, such as walking, running, swimming and cycling, are especially useful for brain health.
  • Power training: Power training can also be useful for improving cognitive functions.
  • Recommendations: It is recommended to engage in physical activity at least 150 minutes a week of moderate intensity or 75 minutes per week of high intensity.

5.3. Sufficient sleep:

During sleep, the brain consolidates memories, transferring them from short -term into long -term memory. The lack of sleep prevents this process.

  • Duration of sleep: Most adults need 7-8 hours of sleep per day.
  • Sleep hygiene: It is important to observe sleep hygiene in order to improve sleep quality. This includes the creation of a relaxing situation in the bedroom, compliance with a regular sleep and wakefulness mode, restriction of caffeine and alcohol consumption before bedtime, as well as avoiding the use of electronic devices before bedtime.

5.4. Stress management:

Chronic stress can damage the hippocampus, the area of ​​the brain that is responsible for the formation of new memories.

  • Stress management methods: There are various stress management methods, such as meditation, yoga, tai-chi, breathing exercises, nature walks and communication with friends and family.
  • Determination of stress sources: It is important to determine the sources of stress in your life and find ways to reduce them or cope with them.

5.5. Mental activity:

Mental activity stimulates the brain and helps maintain cognitive functions.

  • Reading: Reading books, magazines and newspapers stimulates the brain and expands the vocabulary.
  • Solution of puzzles and crosswords: The solution of puzzles and crosswords trains the brain and improves logical thinking.
  • Studying new skills: The study of new skills, such as a foreign language, playing a musical instrument or cooking, stimulates the brain and improves cognitive functions.
  • Social activity: Communication with friends and family, participation in public events and volunteering stimulate the brain and improve mood.

5.6. Regular medical examinations:

Regular medical examinations help to identify and treat diseases that can affect memory.

  • Checking blood pressure: High blood pressure can increase the risk of stroke and cognitive disorders.
  • Cholesterol level check: A high level of cholesterol can increase the risk of developing cardiovascular diseases and cognitive disorders.
  • Checking blood sugar: Diabetes can increase the risk of cognitive impairment.
  • Vitamin D level check: Vitamin D deficiency is associated with an increased risk of cognitive impairment.
  • Neurological examination: If signs of memory deterioration appear, it is recommended to contact a neurologist for examination.

5.7. Refusal of bad habits:

Smoking and abuse of alcohol negatively affect the health of the brain and can lead to cognitive disorders.

  • Smoking: Smoking damages blood vessels and reduces blood flow to the brain.
  • Alcohol: Alcohol abuse can lead to brain damage and cognitive disorders.

Chapter 6: Practical advice on improving memory

6.1. Use mnemonic techniques:

Mnemonic techniques are strategies that help improve the memorization of information.

  • Associations: Link new information with already known information.
  • Preview: Create vivid visual images to remember the information.
  • Acronims: Use the first letters of words that you need to remember to create an easily memorable abbreviation.
  • Rhymes: Use rhymes to remember information.

6.2. Miss information into parts:

Miss more information into smaller and controlled parts.

6.3. Repeat the information:

Repeat the information regularly to fix it in memory.

6.4. Use written notes:

Write down important information so as not to forget it.

6.5. Create an organized environment:

Maintain order in the house and at work so as not to waste time searching for the necessary things.

6.6. Be careful:

Pay attention to the world around us and focus on what you are doing.

6.7. Avoid multitasking:

Multivature reduces concentration and worsens the memory.

6.8. Train your brain:

Contactly engage in mental activity to maintain cognitive functions.

6.9. Farm up:

A sufficient sleep is necessary for the consolidation of memories.

6.10. Ask right:

A balanced diet provides the brain with the necessary nutrients.

Chapter 7: When you should see a doctor

It is important to consult a doctor if you notice signs of memory deterioration that interfere with your daily life.

  • Memory loss that interferes with work or study.
  • Difficulties with the performance of familiar tasks.
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