Memory
Use it or lose it. Memory is not just about the brain—it's influenced by sleep quality, blood flow, inflammation, blood sugar, and nutrients. Decline is not inevitable with age. Many factors affecting memory are modifiable with the right interventions.
Key Factors Affecting Memory
Sleep Quality
Memory consolidates during sleep. Deep sleep clears amyloid. Poor sleep = poor memory.
Blood Sugar
Insulin resistance damages brain. "Type 3 diabetes" concept. Glucose spikes harm.
Inflammation
Brain inflammation = brain fog. Neuroinflammation linked to decline. Root cause matters.
Blood Flow
Brain needs oxygen and nutrients. Cardiovascular health is brain health. Exercise helps.
Stress
Cortisol damages hippocampus. Chronic stress shrinks memory centers. Manage stress.
Thyroid
Hypothyroidism causes brain fog. Often overlooked. Check full thyroid panel.
Nutrients for Memory
DHA (Omega-3)
Brain is 60% fat, needs DHA. Fish oil, algae oil. 1-2g DHA daily.
B12
Deficiency causes cognitive decline. Methylcobalamin. Check levels if concerned.
Lion's Mane
Stimulates NGF. Supports nerve growth. Mushroom supplement or food.
Phosphatidylserine
Cell membrane support. FDA qualified claim for cognitive decline. 100-300mg.
Bacopa
Ayurvedic memory herb. Takes 8-12 weeks. Supports learning and recall.
Ginkgo Biloba
Improves circulation. Antioxidant. Mixed research but long traditional use.
Creatine
Not just for muscles. Brain energy support. 5g daily. Vegetarians benefit most.
Choline
Acetylcholine precursor. CDP-choline or Alpha-GPC. Eggs are food source.
Lifestyle for Memory
Exercise
Increases BDNF. Grows new brain cells. Best single intervention.
Sleep Optimization
7-9 hours. Dark room. Consistent schedule. Glymphatic cleaning.
Mental Stimulation
Learn new skills. Novel experiences. Use it or lose it. Social engagement.
Stress Management
Meditation, nature, breathing. Lower cortisol. Protect hippocampus.
Social Connection
Isolation harms brain. Social interaction protective. Community matters.
Purpose
Having meaning is protective. Goals and engagement. Reason to remember.