Poof, there it goes.
Do you experience brain fog? You are in the middle of a conversation, and you are drawing a blank on what you are going to say next. Your train of thought is just poof gone. You may want to say a particular word but can’t get it out. You can see it in your mind; it is on the tip of your tongue, but you can’t articulate yourself. I know we have all walked into another room, and then the thought hits us, “Now, what did I come in here for?”.
Brain fog and forgetfulness can be very frustrating. I work with patients who suffer from neurological diseases. They feel frustrated when recalling information that used to come easily to them, like whether they are telling the same story again or not, their phone number, or their grandkids’ names. It is a sad sight to see.
I have noticed this more and more in the past two years of my life, leading me to want to do some research on ways to improve brain fog and memory. As well as find any studies that give evidence to support proactive changes that may prevent the likelihood of developing these neurological diseases.
Types of Memory
There are many types of memory, but here are a few.
Working memory engages short-term memory in scenarios with a string of numbers or words —for example, saying the phone number repeatedly until you can find a pen to write it down.
Implicit memory is unconscious; it retrieves information for you to use without thinking. Like how to get up and walk to another room, you don’t think about it, you just do it.
Explicit memory takes a conscious effort to retrieve the information for something you learned, like which route will take you home.
Explicit declarative memory is information you know and can say right off the top of your head. Information like your name, address, phone number, your husband’s hair color, and so on are examples of explicit declarative memory.
Explicit procedural memory is something you physically do without really thinking. An example is walking, driving, and riding a bike.
The Hippocampus forms explicit memory. Meanwhile, the cerebellum forms implicit memory.
Ways to improve memory
- Repetition has been a foolproof tool for memorizing for ages, and it will continue to be like this after I am long gone. When you repeat the action or recite what you want to learn neurologically, a group of neurons fire repeatedly, strengthening that neural circuit.
- Write it down; when you write by hand, your brain can remember the information better than if you type it. You can also use different colors to help you remember, whether that be colored flash cards, highlighters, or pen colors.
- Many people can commit information to memory better if they incorporate a visual aspect like a photograph or a mental picture. Taking a mental picture may sound silly, but it is highly effective. One study I will link here: https://bit.ly/3MlZB6U Provides evidence to support that this can be as effective as taking a photo. You can see this mental picture and recall information from it.
Preventative measures
- Exercise: Wendy Suzuki’s lab at New York University has found, with experimentation, that there is an enhancement in learning and memory up to two hours after exercising. Andrew Huberman believes the factors linked to this finding could be the increase in adrenaline, osteocalcin, and blood flow. (Huberman, 2022.) Osteocalcin is a hormone your bones make that helps bone growth, hormone regulation, and more. These hormones can travel through the bloodstream from your bones to the Hippocampus in the brain to improve memory. Sounds crazy, right? Studies from Eric Kandel at Columbia Medical School give evidence to support that cardiovascular and weight-bearing exercises release osteocalcin from the bone and travel to the subregion of the Hippocampus. In the Hippocampus, it aids in strengthening the neural circuitry, therefore helping improve memory.
- Meditation: Meditating daily for 13 minutes can increase attention, memory, mood, and emotional regulation. One interesting thing Andrew Huberman brought up was the timing of the meditation. Though meditation has increased feelings of relaxation, it also increases your attention and alertness, which may inhibit sleep. Due to these findings, it may be best not to meditate close to bedtime but to initiate this habit earlier in the day. Chronic stress inhibits learning and memory, so meditation is a great habit to add to reduce stress and brain fog.
- Sleep: Sleep is essential for many body processes, but many people put sleep on the back burner. Studies from McGaugh and Cahill support that brief naps of 20-90 minutes after learning can enhance learning and memory; this does not need to be immediately after learning. Andrew Huberman says, “The actual rewiring of neural circuits that underlies learning occurs during sleep.” Sleep is vital to improving health in many sectors; please do not neglect sleep.
Trust in the Lord
With my work, I find myself already being worried and praying for my family member’s future health. Though praying and bringing our concerns before the Lord is great, having this worry and fear is not good. “For God gave us a spirit not of fear, but of power and love and self-control.” (2 Timothy, 1:7. ESV). At the end of the day, all you can do is trust the Lord. When you know the attributes of God, you take comfort in knowing that he is good, no matter what. No matter what happens, God has a purpose and plan for his glory and my good. He will provide, strengthen, and restore.
Even if illness strikes me or my family, he is still good.
Lord, I know you hold my future. I feel safe in your hands. Regardless of what may come our way, I know you will restore us here on earth or in heaven. I pray that the reader knows these truths this day and can experience the peace that can only come from you, God. You are worthy of all praise. I love you, God, Amen.
SOURCES
Huberman, Andrew. (2022, May 16). Understand & Improve Memory Using Science-Based Tools. Youtube. https://youtu.be/szqPAPKE5tQ?si=sk6bkmXwt7jVH7I4
Photographic Memory: The Effects of Volitional Photo Taking on Memory for Visual and Auditory Aspects of an Experience: https://bit.ly/3MlZB6U