Forgetting over time can be a problem for human beings. Forgetting your house keys, forgetting to buy an ingredient at the market, or even a person’s name… Common situations, but which can become a problem if they become too frequent. Everton Moraes, a psychologist specializing in neuropsychology, explains that forgetting is something natural for human beings, because, in everyday life, there is information considered more or less relevant by each person when organizing tasks.
“Some theorists will say that forgetting is better than remembering, at a healthy level. When forgetfulness starts to occur at a very high frequency and starts to change my routine and bring suffering, the warning signal has to start going off”, he recommends in an interview with the g1 portal in Paraná. If this is the case, Moraes recommends that the person read up on what their day-to-day life has been like and seek a professional assessment.
To indicate at what point forgetfulness becomes a problem, the psychologist makes an analogy with technology: “Comparing with a computer, the more loaded it is with information, the possibility of it having some problems in relation to accessing information is greater. very large. For us, this is what forgetting is like.”
What factors can lead to memory lapse?
According to Moraes, several factors can lead to forgetfulness, including stress, lack of physical activity, poor sleep quality, nutrition and illnesses, for example. “All of this can directly impact the information storage capacity,” he says.
How to train your memory
Among the strategies for good memory maintenance, Everton Moraes recommends the habit of reading, putting together puzzles, doing crosswords, sudokus, putting together a Rubik’s Cube, and other stimuli. “These are small details that help maintain not only memory, but the possibility of accessing information, processing information and so on”, he advises.
Activities can be carried out both virtually, via cell phone, for example, and physically. Furthermore, there are other possibilities that can be associated with everyday life, such as changing the path the individual takes daily or even brushing their teeth with the hand that is not the dominant one. Manual activities, such as crochet, knitting, or assembling and disassembling objects can also be good for your memory.
According to the psychologist, these strategies work as a cognitive reserve so that, in cases of high levels of stress or aging, the individual does not suffer major losses. “Even at a time of high levels of stress in development and aging, you created maintenance to generate strategies and generate healthy development in relation to memory, so this is very important”, he demonstrates.
Moraes also reinforces the importance of quality sleep and physical exercise. According to him, at least 15 minutes of physical activity a day can help, and remembers the importance of monitoring by a professional to avoid injuries. The psychologist explains that, when investing in memory, four levels must be considered: cognitive, social, emotional and physical.
“Make friends, build bonds, love, relate. This is actually extremely important, because memory also depends on emotional aspects. The physical, social and emotional aspects are extremely important for my memories to be consolidated with sufficient quality. Memory doesn’t work alone.”
Forgetfulness has no age
According to Moraes, people of all ages are prone to memory lapses. “At approximately three years of age, we already have storage capacity. This is at the biological level of long-term memories. So, at any stage of development that creates a stressful, tiring routine, it can have memory consequences,” she explains.
Despite this, forgetfulness caused by diseases, such as Lewy Bodies and Alzheimer’s, occurs more aggressively as people age. However, the psychologist explains that good memory health in aging is the result of lifelong practices. “Aging is the product of the entire development of our lives. What your life was like, child, teenager, adult, will have consequences”, he reinforces.
Good sleep is essential for good memory
According to the psychologist, one of the main factors for good memory function is quality sleep. A good night’s sleep, according to Moraes, plays a fundamental role in storing information and consolidating memory. Sleep deprivation harms this process. “I have structures at the brain level that are activated for this memory consolidation during sleep. You have to sleep enough hours to rest, to be able to revitalize functions”, he explains.
Moraes also points out that dreaming is an indication that memories are being built during sleep. For the consolidation of memories to happen, the psychologist indicates that a healthy sleeping environment is important. Tips for building it include keeping the space neither too hot nor too cold, avoiding bright light, and avoiding using your cell phone in the moments before falling asleep.
Nutrition also impacts memory
The lack of good nutrition is also cited as one of the reasons associated with forgetfulness. Larissa Tonin Marques, nutritionist at the Curitiba Diabetes Center at Hospital Nossa Senhora das Graças, explains that a person’s diet impacts their memory. “Like any other organ, the brain needs substances present in the diet,” she says.
According to the nutritionist, among the important substances for good brain function are vitamins, minerals, essential amino acids and essential fatty acids, including polyunsaturated fatty acids, such as omega-3.
According to the nutritionist, the vitamins that most impact brain function are:
- Vitamin B1: essential for cognitive development;
- Vitamin B9: preserves the brain during development and memory during aging;
- Vitamins B6 and B12: are directly involved in the synthesis of some neurotransmitters;
- Vitamin D: is essential for preventing neurodegenerative diseases such as Alzheimer’s;
- Vitamin E: is essential for protecting nerve membranes;
- Omega 3: is an essential fatty acid for the constitution of the neuron membrane;
Choline (vitamin – B8): essential for the production of the neurotransmitter acetylcholine “instant message” for the brain.
She highlights which foods are most beneficial for memory:
- foods rich in vitamin B complex: whole grains, dark green vegetables such as kale, spinach and broccoli;
- foods with polyunsaturated fats: cold water fish, olive oil, walnuts, avocado, flaxseed and pumpkin seeds;
- foods with choline: present mainly in egg yolks.
Among the foods considered villains, according to the nutritionist, are those rich in trans fat, present in processed foods and with excess sugar.
Photo: Julim6/Pixabay
