Are you forgetting? Fasting and resveratrol can help

Despite popular belief, the loss of memory or learning ability is not only due to the fact that our brain cells are “dying”. Much more important is the so-called plasticity of certain areas of the brain, i.e. its ability to form new neural connections.

The brain in some ways resembles a muscle. It grows and strengthens when we use it, but if we just alternate between sitting at the computer and lying on the couch, it weakens and declines. Maintaining its function is both nutrient and energy intensive, and if we don’t use it, there’s no reason to waste precious resources.

It is similar with the brain – a lot of energy, proteins and other building materials are needed to create and maintain brain connections, which are used not only for the nerve cell mass itself, but also for the so-called neurotransmitters, i.e. substances that mediate the transmission of nerve impulses between neurons. If we use the brain intensively, forcing it to remember large amounts of information, solve complex tasks and adapt to unfamiliar situations, it also maintains a high plasticity. Otherwise, it simply gives up.

Genes in action

But how does this adaptation actually happen? How does the body know whether to start building muscle or brain tissue, or, on the contrary, how does it suppress these processes? The key is the so-called epigenetic reactions – biochemical processes that influence the activity of individual genes and can even switch them completely off or on again.

If we play sports regularly, the body has to adapt to this in order to prevent self-harm. This turns on the genes that control the necessary processes to make our muscles, tendons, bones, heart and lungs stronger, for example. When we stop playing sport, the activity of these genes drops again. Similarly, intensive use of the brain switches on genes that increase the plasticity of brain tissues (in the case of memory, this is particularly the part called the hippocampus).

However, epigenetic reactions are triggered or inhibited not only by our own activity, but also by many other factors in our lifestyle: diet, smoking, drinking alcohol, environmental toxins… Aging also plays a major role in the deterioration of memory and other cognitive abilities. As we age, negative epigenetic changes increase, the activity of a number of genes decreases, which has a negative impact not only on health but also on brain fitness. On the other hand, regular exercise has a positive effect, and dietary supplements containing epigenetically active nutrients and herbs can also be of great service.

How to improve both memory and learning ability

Get moving
The relationship between regular exercise and cognitive ability is well established and is especially true in older age. In fact, physical exercise increases the production of the growth factor IGF-1, which also has a positive effect on the plasticity of the nervous system.

Lose weight
Obesity negatively affects both memory and other cognitive abilities. It is associated with resistance to leptin (a hormone secreted by fat tissue that triggers satiety signals in the brain) due to dysfunctional leptin receptors. However, leptin receptors are also found in the hippocampus, the part of the brain responsible for memory.

Limit calorie intake
Reducing caloric intake has a relatively significant positive effect on a number of epigenetic responses and can, for example, slow down ageing. It has also been shown to have a positive effect on memory. When our stomach is empty, it starts to secrete a hormone called ghrelin. Its main function is to stimulate the appetite, but in addition it triggers the production of IGF-1 and BDNF, which promote growth and the plasticity of the nervous system.

Try dietary supplements
Dietary supplements containing high concentrations of nutrients or herbs with epigenetic effects can have a very significant impact not only on many health problems, but also on memory deterioration. Which ones can help you?

Resveratrol – a dye found mainly in red wine improves glucose control in the hippocampus, improves so-called functional connectivity in this area and has a significant positive effect on memory. It is effective not only in healthy people but also in people at high risk of dementia.

Omega-3 – these unsaturated fatty acids very effectively regulate one of the three basic epigenetic reactions, gene methylation. In addition, they have a structural function. One of them, DHA, makes up a large percentage of the mass of cell membranes. Thus, a lack of omega-3s negatively affects not only memory, but also learning ability, attention, and can also be a cause of depression.

Rosemary – very effectively supports not only memory, but also the ability to learn and concentrate. This is due to the content of two substances with epigenetic action: rosmarinic acid and ursolic acid. These, for example, promote the production of the growth factor IGF-1 in brain tissue. Rosemary can even help people who have developed symptoms of Alzheimer’s disease.