The doctor named the main causes of memory impairment

Forgetfulness is often attributed to age, but in most cases its causes are related to lifestyle. Chronic stress, lack of sleep, inactivity, and constant multitasking gradually weaken memory mechanisms. Nikita Guryanov, an expert at the LabQuest medical company, explained to Izvestia on March 8 which factors are particularly dangerous for the brain and which products help maintain cognitive functions.

Memory is not an "archive" in the head, but a complex biological process that depends on the state of neurons, the quality of their connections and a full blood supply. Her current condition reflects the general state of the brain, which is under daily stress.

"One of the key negative factors is chronic stress. Prolonged elevated cortisol levels have a toxic effect on the neurons of the hippocampus, an area of the brain responsible for forming new memories. As a result, the ability to create stable neural connections decreases and information is fixed worse," the specialist explained.

Sleep deficiency is no less significant. At night, memory consolidation occurs — the transfer of information from short-term storage to long-term storage. At the same time, the processes of cleansing brain tissue from metabolic products are launched. With regular lack of sleep, these mechanisms are disrupted, and even a large amount of data is not saved.

A sedentary lifestyle also affects cognitive functions, Guryanov added. The brain consumes up to a quarter of the body's resources and is extremely sensitive to the quality of blood supply. Insufficient physical activity leads to deterioration of vascular elasticity and slowing of blood flow. This creates conditions for chronic oxygen deficiency, in which neurons work less efficiently.

Information overload forms an additional burden. The constant switching between tasks and the continuous stream of notifications deprive the brain of the possibility of deep concentration. Data is processed superficially and does not form strong neural connections.

The puzzle has formed: how to keep a phenomenal memory until old age

Doctors have told us which exercises help reduce the risk of dementia.

Memory maintenance requires a systematic approach. Regular aerobic exercise stimulates the production of brain neurotrophic factor (BDNF), a substance that supports the viability of neurons and promotes the formation of new contacts between them. Mastering complex skills — a foreign language, a musical instrument, new technologies — increases cognitive reserve and strengthens neural networks.

Nutrition is of particular importance. The brain needs a constant supply of structural components and protection from oxidative stress. Omega-3 polyunsaturated fatty acids contained in fatty marine fish are part of the membranes of neurons and provide their flexibility — a necessary condition for the formation of new synaptic contacts.

According to the doctor, the nervous tissue is vulnerable to the action of free radicals. Protection is provided by antioxidants — flavonoids of dark berries such as blueberries and blueberries, as well as polyphenols of green tea and dark chocolate. These substances reduce the risk of damage to cellular structures.

"Micronutrients also play a key role. Choline, which is rich in egg yolks, is a precursor to acetylcholine, a neurotransmitter involved in memory and learning processes. B vitamins (B6, B9, and B12) present in leafy greens, liver, eggs, and legumes are essential for synthesizing neurotransmitters and maintaining vascular brain health. Magnesium from nuts, seeds, and green vegetables regulates the activity of receptors associated with synaptic plasticity mechanisms," Guryanov said.

Clear memory is the result of a combination of several factors: a balanced diet, physical and cognitive activity, adequate sleep, and stress control. Only an integrated approach allows us to maintain cognitive functions for many years, the specialist concluded.

On January 27, Popular Science magazine reported on the brain's ability to form false memories. According to the publication, this may be due to the fact that people retain not only the exact moments, but also the generalized essence, as well as due to the fact that when studying information, the brain activates memory, which can "spread" to related words or events.

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