Good memory is essential for good health. Innately, our memory is essential for shaping who we are, creating and strengthening our sense of identity.
Memory is also important for learning and recalling information, which plays a large role in our ability to carry out day-to-day tasks. Conversely, poor memory can lead to forgetfulness which can leave us feeling frustrated and less than optimal.
Our memories are generated and stored in the brain. The brain is a highly plastic organ that has the capacity to change in response to life experiences. Unhealthy experiences or habits, such as sleep deprivation, poor diet, mental and physical exhaustion, distracting environments and acute and chronic stress can adversely affect the brain, impacting our ability to learn and retain information.
Our top four strategies for nourishing the brain to support good memory!
Be physically active everyday
To support sufficient blood flow to the hard-working brain. Adequate blood delivery to the brain ensures it receives oxygen and nutrients to support the healthy function of nerve cells. In Australia, it’s recommended that adults aged 18-64 years be active on most (preferably all) days of the week, with a weekly total of 2.5 to 5 hours of moderate activity or 1.25 to 2.5 hours of vigorous activity or an equivalent combination of both[1].
Develop a healthy sleep routine
As a lack of sleep is a risk factor for poor memory. Sleep benefits the hippocampus, a part of the brain that plays a critical role in our capability to focus and learn efficiently, and to consolidate new memories. Sleep is also important for lowering stress, a factor known to inhibit the brain’s capacity to develop short and long-term memories. To support your brain’s memory-archiving ability, ensure to get around 7-9 hours of sleep per night[2].
Moderate your digital device use
As emerging research is linking chronic use with poor mental recall in adulthood. One study demonstrated that when social media use was high, individuals reported greater negative affect and in turn reduced mental recall. Social media exposes individuals to a vast amount of potentially stressful and socio-evaluative information that may increase negative emotions. These negative emotions may be distracting and require cognitive resources to self-regulate which could inadvertently increase lapses in day-to-day memory[3].
Consider therapeutic herbs
Such as Brahmi, Ginkgo and Rosemary, which have a long history of medicinal use for brain health. Brahmi is traditionally used in Ayurvedic medicine as a brain tonic and enhances mental recall and cognitive performance in elderly and adolescents. Known for its aromatic woody scent, Rosemary is traditionally used in Western herbal medicine to support mental concentration and focus. Alternatively, Ginkgo offers a cognitive benefit by supporting healthy blood circulation, an action necessary for optimal brain function and memory consolidation.
Interested in tapping into the wonderful wisdom of traditional medicine to support your memory? Why not give Herbs of Gold Memory and Cognition a go, your brain will love you for it!
[1] Australian Government https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians
[2]Better Health Channel (2019). Sleep Explained. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep
[3] Sharifian, N., & Zahodne, L. B. (2021). Daily associations between social media use and memory failures: The mediating role of negative affect. The Journal of General Psychology, 148(1), 67-83.