Forgetful? Doctor Lists 13 Surprising Memory-Impairing Factors
Translated & summarized from Maariv by baba
Dr. Maya Rozman identifies 13 surprising factors that can impair memory and word recall, ranging from vitamin deficiencies and dehydration to poor sleep and processed food consumption. She recommends blood tests and dietary changes to address these issues.
The story in 6 lines · by baba
- 13 factors impair memory, not just age.
- Vitamin and mineral deficiencies are key culprits.
- Dehydration, processed foods, and alcohol harm memory.
- Poor sleep and lack of exercise also impact cognition.
- Blood tests and diet changes can help.
- Dr. Maya Rozman details causes and solutions.
Experiencing frequent memory lapses or difficulty recalling words is not necessarily a sign of aging, according to Dr. Maya Rozman. In her new book, "Listen to Your Body - Nutrition and Health in the Third Age," Rozman dedicates a chapter to the brain and memory, and has highlighted 13 potential causes for memory and word retrieval issues.
Key factors include deficiencies in essential vitamins and minerals such as B12, D, folic acid (B9), iron, omega-3 fatty acids (EPA and DHA), magnesium, and thiamine (B1). Low levels of these nutrients can lead to confusion, fatigue, impaired cognitive function, and even an increased risk of dementia. Rozman advises simple blood tests to check for most of these deficiencies, recommending specific dietary sources like fatty fish, eggs, leafy greens, legumes, and red meat.
Beyond nutritional deficits, other significant contributors to memory problems are identified. Mild dehydration, even as little as a 2% loss, can negatively impact short-term memory, concentration, and mood. Conversely, excessive consumption of processed foods, which are often high in sugar, salt, saturated fat, and preservatives, can also harm brain function. Prolonged alcohol consumption is linked to reduced brain volume and cognitive decline, with risks increasing at approximately 14 servings per week.
Chronic lack of quality sleep, defined as less than seven hours per night or interrupted sleep patterns, is another major factor affecting cognitive abilities, including memory and executive functions. Additionally, a lack of regular physical activity is cited as detrimental to brain health. Rozman suggests that individuals experiencing memory issues should consult their doctor for basic blood tests and consider incorporating nutrient-rich foods into their diet to support brain function.