The influence of stress on memory and role of vitamins

The influence of stress on memory and role of vitamins

I. Stress and its physiological mechanisms

1. Stress definition: Stress is defined as the physiological and psychological reaction of the body to any requirements for it. These requirements can be physical (for example, illness, injury), psychological (for example, loss of work, divorce) or social (for example, poverty, discrimination). It is important to note that stress is not always negative. Moderate stress, known as Eustress, can motivate and improve performance. However, chronic or excessive stress, known as distress, can have destructive health consequences, including memory deterioration.

2. Stress response system: The body reacts to stress through a complex system, including a hypothalamic-pituitary-adhesive axis (GGN axis) and a sympathetic nervous system (SNA).

   • GHN here: If a stressor is detected, the hypothalamus emits corticoliberin (CRH), which stimulates the pituitary gland to the release of adrenocorticotropic hormone (ACTH). ACTH, in turn, stimulates the adrenal glands to the production of cortisol, the main stress hormone. Cortisol has a wide range of physiological effects, including an increase in blood glucose, suppressing the immune system and a change in brain activity.
   • SNS: SNA is activated in parallel with the GGN axis. It releases adrenaline and norepinephrine, which cause an increase in heartbeat, increased blood pressure, expansion of the pupils and redirecting blood from internal organs to muscles. This reaction “hit or run” prepares the body for immediate action.

3. Stress neuroendocrine mediators: The main neuroendocrine mediators participating in the reaction to stress are cortisol, adrenaline and norepinephrine.

   • Cortisol: Cortisol plays a key role in mobilizing the energy resources of the body and suppressing inflammation. However, the chronically increased level of cortisol can have harmful consequences for the brain, including damage to neurons in the hippocampus, an area critical for memory.
   • Adrenaline and Norepinephrine: These hormones improve the concentration of attention and speed of reaction, but can also cause anxiety and anxiety. They activate the tonsil, the area of ​​the brain that is responsible for the processing of emotions, especially fear.

4. Types of stress: It is important to distinguish between various types of stress, since they can have different effects on memory.

   • Acute stress: This is a short -term stress that arises in response to a specific event, for example, an exam, a public performance or a sports competition. Acute stress can temporarily improve memory in certain situations, for example, when you need to quickly remember new information.
   • Chronic stress: This is long -term stress that arises as a result of long problems, such as financial difficulties, problems in relationships or chronic diseases. Chronic stress has the most negative effect on memory, leading to brain damage and deterioration of cognitive functions.
   • Traumatic stress: This is stress that arises as a result of the experience of a traumatic event, such as an accident, violence or natural disaster. Traumatic stress can lead to post -traumatic stress disorder (PTSD), which is characterized by severe memory disorders and other psychological problems.

II. The effect of stress on various types of memory

1. Short -term memory (working memory): Stress can significantly worsen working memory, which is responsible for holding and manipulating information for a short period of time. This is due to the fact that stress violates the work of the prefrontal cortex, the area of ​​the brain, critical for working memory. The increased level of cortisol and norepinephrine distracts the brain resources from tasks requiring attention and concentration, which leads to a decrease in the ability to hold and process information.

2. Long -term memory: Stress has a complex effect on long -term memory, which depends on the type of stress and its exposure time.

   • Formation of new memories: Acute stress can improve the memorization of emotionally significant events, thanks to the activation of the tonsil and enhance the consolidation of memories in the hippocampus. However, chronic stress worsens the formation of new memories, especially declarative memory, which is responsible for remembering facts and events. This is due to damage to neurons in the hippocampus caused by a chronically elevated level of cortisol.
   • Extraction of memories: Stress can worsen the extraction of memories from long -term memory. The high level of cortisol violates the work of the prefrontal cortex, which plays a key role in extracting memories. This can be manifested in the form of difficulties with recalling facts, events or names.

3. Episodic memory: The episodic memory is responsible for memorizing personal experiences and events. Chronic stress can significantly worsen the episodic memory, leading to difficulties with recalling the details of past events. This is due to damage to the hippocampus, which plays a key role in the formation and extraction of episodic memories.

4. Semantic memory: Semantic memory is responsible for memorizing common knowledge and facts. The influence of stress on semantic memory is less pronounced than on episodic and working memory. However, chronic stress can worsen access to semantic knowledge, making it difficult to recall facts and concepts.

5. Procedure memory: The procedural memory is responsible for memorizing skills. Stress, as a rule, less affects procedural memory than other types of memory. However, severe stress can violate the performance of complex motor skills requiring coordination and concentration.

III. Mechanisms of effects of brain stress

1. Hippocampus: Hippocampus is one of the most vulnerable areas of the brain to stress. Chronically increased level of cortisol can lead to:

   • Neurons atrophy: Cortisol can cause atrophy and death of neurons in the hippocampus, especially in the CA3 area, which plays a key role in the formation of new memories.
   • Disturbance of neurogenesis: Cortisol can suppress neurogenesis, the process of formation of new neurons in the hippocampus. A decrease in neurogenesis can worsen the ability to learn and memorize.
   • Violation of synaptic plasticity: Cortisol can violate synaptic plasticity, the ability of synapses to intensify or weaken in response to activity. Violation of synaptic plasticity can worsen the formation and consolidation of memories.

2. Prefrontal bark: Prefrontal bark plays a key role in executive functions, such as planning, decision -making and working memory. Stress can disrupt the work of the prefrontal bark, leading to:

   • Reduction in activity: Stress can reduce the activity of neurons in the prefrontal bark, which leads to a deterioration in executive functions.
   • Disturbance of neural communication: Stress can disrupt the neural connection between the prefrontal cortex and other areas of the brain, which leads to a violation of cognitive processes.
   • Decrease in dopaminergic transmission: Stress can reduce dopaminergic transmission in prefrontal cortex, which leads to a deterioration in motivation and attention.

3. Amygdala: The tonsil is responsible for the processing of emotions, especially fear. Stress can activate the tonsil, leading to:

   • Strengthening emotional memories: The activation of the tonsil can strengthen the memorization of emotionally significant events, but can also lead to the formation of obsessive and traumatic memories.
   • Improving anxiety and fear: Chronic activation of tonsils can lead to an increase in anxiety and fear, which can negatively affect cognitive functions.
   • Violation of the regulation of emotions: Stress can disrupt the regulation of emotions, leading to increased emotional reactivity and difficulties with control over emotions.

4. Oxidative stress: Stress can cause oxidative stress in the brain, which occurs as a result of an imbalance between the production of free radicals and the ability of the body to neutralize them. Free radicals damage brain cells, including neurons, and contribute to the development of neurodegenerative diseases.

5. Inflammation: Stress can cause inflammation in the brain, which can also damage neurons and disrupt cognitive functions. Inflammatory processes can activate microglia, the immune cells of the brain that can distinguish toxic substances that damage neurons.

IV. The role of vitamins in protecting memory from stress

1. Review of vitamins and their functions: Vitamins are organic compounds necessary for the normal functioning of the body. They participate in many biochemical processes, including metabolism, immune function and the functioning of the nervous system. Some vitamins have antioxidant and anti -inflammatory properties that can help protect the brain from damage caused by stress.

2. B vitamins B: B vitamins play an important role in the work of the nervous system and the metabolism of energy. They are necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep and cognitive functions. B vitamins deficiency can lead to a deterioration in memory, depression and fatigue.

   • Vitamin B1 (TIAMIN): Tiamine is necessary for glucose metabolism, the main source of energy for the brain. Tiamin deficiency can lead to Vernika-Korsakov syndrome, which is characterized by severe memory disorders and other neurological problems.
   • Vitamin B3 (Niacin): Niacin is involved in the energy exchange and synthesis of DNA. Niacin deficiency can lead to Pellagra, a disease that is characterized by dementia, dermatitis and diarrhea.
   • Vitamin B6 (Pyridoxin): Pyridoxine is necessary for the synthesis of neurotransmitters and amino acid metabolism. Pyridoxine deficiency can lead to depression, anxiety and memory deterioration.
   • Vitamin B9 (folic acid): Folic acid is necessary for the synthesis of DNA and RNA, as well as for the metabolism of homocysteine. Folic acid deficiency can lead to an increase in the level of homocysteine, which is a risk factor for the development of cardiovascular diseases and dementia.
   • Vitamin B12 (cobalamin): Cobalamin is necessary for the synthesis of myelin, the protective membrane of the nerve fibers, as well as for the metabolism of homocysteine. Cobalamine deficiency can lead to demyelization of nerve fibers, which can cause neurological problems, including memory deterioration.

3. Vitamin C (ascorbic acid): Vitamin C is a powerful antioxidant that protects brain cells from damage caused by free radicals. It also participates in the synthesis of collagen, which is necessary to maintain the structure of the brain. Vitamin C can help improve cognitive functions and protect against age -related memory reduction.

4. Vitamin D (calciferol): Vitamin D plays an important role in the development and functioning of the brain. He participates in the regulation of genes expression, neurotransmitters synthesis and protect neurons from damage. Vitamin D deficiency can lead to a deterioration in cognitive functions, depression and an increase in the risk of dementia.

5. Vitamin E (Tokoferol): Vitamin E is another powerful antioxidant that protects brain cells from damage caused by free radicals. It also participates in the regulation of immune function and improves blood circulation in the brain. Vitamin E can help improve cognitive functions and protect against age -related memory reduction.

V. Scientific research on the influence of vitamins as a souvenir in conditions of stress

1. Studies of B vitamins B: Numerous studies have shown that group B vitamins can help improve cognitive functions and protect against age -related memory reduction.

   • One study showed that taking additives with vitamins B6, B12 and folic acid improved memory and cognitive functions in older people with a moderate cognitive impairment.
   • Another study showed that taking additives with group B vitamins reduced the level of homocysteine, which is associated with the improvement of cognitive functions.
   • Animal studies have shown that group B vitamins can help protect neurons from damage caused by stress and toxins.

2. Studies of vitamin C: Studies have shown that vitamin C can help improve cognitive functions and protect against age -related memory reduction.

   • One study showed that taking additives with vitamin C improved memory and attention in the elderly.
   • Another study showed that the high level of vitamin C in the blood is associated with a lower risk of dementia.
   • Animal studies have shown that vitamin C can help protect neurons from damage caused by oxidative stress.

3. Studies of vitamin D: Studies have shown that vitamin D can help improve cognitive functions and protect against age -related memory reduction.

   • One study showed that vitamin D deficiency is associated with a deterioration in cognitive functions in older people.
   • Another study showed that taking additives with vitamin D improved cognitive functions in people with vitamin D.
   • Animal studies have shown that vitamin D can help protect neurons from damage caused by inflammation.

4. Studies of vitamin E: Studies have shown that vitamin E can help improve cognitive functions and protect against age -related memory reduction.

   • One study showed that taking additives with vitamin E slowed the progression of Alzheimer’s disease.
   • Another study showed that the high level of vitamin E in the blood is associated with a lower risk of dementia.
   • Animal studies have shown that vitamin E can help protect neurons from damage caused by oxidative stress.

5. The importance of an integrated approach: It is important to note that the effect of vitamins as a souvenir under stress is often manifested in the context of an integrated approach, including healthy nutrition, regular physical exercises and stress management. Vitamins are not a magic pill, but they can be a useful addition to a healthy lifestyle to help protect the brain from damage caused by stress.

VI. Practical recommendations for taking vitamins to protect memory from stress

1. Obtaining vitamins from food: The best way to produce vitamins is to use a variety of and balanced diet, rich in fruits, vegetables, whole grain products, low -fat meat and fish.

   • B vitamins B: Sources of B vitamins are meat, fish, poultry, eggs, dairy products, whole grain products, legumes and dark green leafy vegetables.
   • Vitamin C: Sources of vitamin C are citrus fruits, berries, kiwi, pepper and broccoli.
   • Vitamin D: Sources of vitamin D are fatty fish, eggs and enriched products, such as milk and flakes for breakfast. Sunlight is also an important source of vitamin D.
   • Vitamin E: Sources of vitamin E are vegetable oils, nuts, seeds and green leafy vegetables.

2. Reception of additives: If you cannot get enough vitamins from food, you can consider taking additives. However, it is important to consult a doctor or nutritionist to determine which additives you need and in what dosage.

   • Dosage recommendations: The recommended daily dose of vitamins depends on the age, gender and state of health. It is important not to exceed the recommended dose, since some vitamins can be toxic in large quantities.
   • Choosing additives: When choosing additives, it is important to choose quality products from reliable manufacturers. Pay attention to the availability of quality certificates and avoid additives containing artificial dyes, flavors and preservatives.
   • Consultation with a doctor: Before taking any additives, it is important to consult a doctor, especially if you have any diseases or take other medicines.

3. Interaction of vitamins with drugs: Some vitamins can interact with drugs by changing their effectiveness or causing side effects. It is important to inform your doctor about all vitamins and additives that you accept to avoid undesirable interactions.

4. Individual approach: It is important to remember that the need for vitamins can vary depending on individual characteristics, such as age, gender, state of health, stress level and diet. There is no universal solution, and it is necessary to approach the use of vitamins individually.

VII. Other stress stress strategies to improve memory

1. Regular physical exercises: Regular physical exercises help reduce stress levels, improve blood circulation in the brain and increase the level of neurotrophic factor of the brain (BDNF), which plays an important role in the growth and survival of neurons.

2. Meditation and awareness: Meditation and practices of awareness help reduce stress, improve the concentration of attention and increase the awareness of their thoughts and emotions.

3. Sufficient sleep: A sufficient sleep is necessary for the consolidation of memory and restoration of forces. The lack of sleep can worsen memory, concentration and mood.

4. Healthy nutrition: Healthy nutrition, rich in fruits, vegetables, whole grain products and low -fat protein, provides the brain with the necessary nutrients for optimal functioning.

5. Social support: Social support can help reduce stress and improve mental health. Communication with friends and family can give a sense of support and understanding.

6. Relaxation techniques: Relaxation techniques, such as deep breathing, progressive muscle relaxation and auto -training, can help reduce stress and improve the general condition.

7. Time management: Effective time management can help reduce stress and increase productivity. Planning tasks and prioritization can help to avoid overload and a sense of overwork.

8. Hobbies and hobbies: Participation in hobbies and hobbies can help reduce stress and improve mood. Classes that bring pleasure can help to distract from everyday worries and problems.

VIII. Future research areas

1. Individual needs for vitamins: Further research is needed to determine individual needs for vitamins depending on genetic factors, lifestyle and stress levels.

2. The influence of vitamins on various types of stress: Further research is needed to study the effects of vitamins on various types of stress (acute, chronic, traumatic) and their effect on various types of memory.

3. The interaction of vitamins and other nutrients: Further studies are needed to study the interaction of vitamins with other nutrients, such as omega-3 fatty acids and probiotics, and their effect on cognitive functions.

4. Development of new memory protection strategies: Further research is needed to develop new strategies to protect memory from stress, including new vitamin complexes and stress management methods.

5. Studying the mechanisms of action of vitamins: Further studies are needed for a deeper study of the mechanisms of vitamins on the brain and their effects on neuroplasticity, neurogenesis and inflammation.

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