Memory and Inflammation
Are you forgetting something? It’s easy for all of us to worry from time to time if our memory is getting less sharp. Some of us may go through a shocking time in our lives where we know our memory is not what it should be, due to stress, a medication, food or substance use. Other times, we may not know why this is happening. Even more distressing is when we don’t notice it, but others around us are questioning our forgetfulness. Or when we start to see this with a friend or family. It’s a fine line to not scare ourselves, and to consider the consequences of not addressing a memory issue.
The biggest problem with the memory scare is the belief underneath it. Our culture has taught us for many years that the brain won’t regrow new neurons and cells, and therefore, if we begin to have a memory decline, we believe we have no hope. Science is now catching up to what the enlightened spiritual leaders have been telling us: that our brain does have the ability to regrow new neurons during any stage of life. This process is called neurogenesis.
We have to work at this process throughout life. It’s not a matter of desire and visualization, but in the actual action steps to create this new neuron growth. There are 3 key things that need to happen to create this. The first is to have physical activity. It’s imperative that we do something to move our body every day for 20 minutes. Even moderate movement can make a difference. It’s best if it’s something you enjoy, and I always recommend walking, hiking, biking, dancing and gentle yoga forms. If you are not getting in movement now, start with two days a week and work up to 3 and then 4 days and so on. This should be a gradual increase, and it’s important to build it into a time of day that works for you, while allowing yourself to still get the needed sleep we require.
The second key for neurogenesis is to have intellectual stimulation. This would include new ways in which you are learning, using problem solving and experiencing new novel environments. Another aspect of intellectual stimulation is surprisingly through meditation. This is very stimulating to the neuron growth process. While many of us have thought of meditation to be a passive activity, it is actually very productive for the brain, and has powerful results. Remember, there is no right way to meditate. This can be through mindful movement, breath work, using imagery, music, guided or unguided.
Reducing calorie intake is the third key to improving your memory and neurogenesis. This doesn’t look like eating too little, although some fasting can be good. A reduction of sugar is the most necessary thing to keep in mind when reducing calories. This will keep inflammation down and prevent memory decline. Sugar is a highly addictive substance, and if you are struggling with it, I have tools that I can help you with in my Conscious Eating Coaching program.
Along with these three keys to put into place, there are 2 main supplements I recommend to take if you are worried about memory. If you aren’t already getting in the physical and mental stimulation and keeping down your calories, these are even more important. The two supplements are curcumin, which is in turmeric, and DHA. Curcumin is an antioxidant, an anti-inflammatory, antifungal and antibacterial. Using turmeric in your food is great, but you will need a supplement if you want it to be more effective. DHA is one of the most important inflammation regulators, so if you have any inflammation these two are your go-to’s.
To happy memories!
Tanya