Everyone suffers from memory gaps from time to time. You have probably forgotten the title of a favorite song or spent time looking for your missing keys or glasses.
Memory lapses are not unusual. Most of the time, they're caused by insufficient lecithin in your diet, excessive alcohol consumption, illness, or stress. There are several ways to improve one's memory. Caffeine enthusiasts undoubtedly love the fact that coffee makes you remember more things.
The Mysterious Way Coffee Makes Your Remember More
A broad demographic of coffee drinkers believe the beverage improves their memory. You might have even noticed that you feel more alert and focused after drinking coffee. The feeling is due to the caffeine in the drink. Caffeine is a known stimulant that directly affects the brain.
There have been several studies showing caffeine's effects on memory. One particular research has revealed that coffee makes you remember more, as long as ingestion happened after you tried memorizing something. A study published in Nature Neuroscience revealed that people who drank coffee after a memory task showed improved cognition skills.
The researchers had two groups memorize a set of pictures. Once done, the participants received either a caffeine pill or a placebo. They were then tested once the caffeine was out of their systems, with the caveat that some of the pictures were new ones that only looked similar to the previous set. This means the participants had to remember the initial photos in detail. The caffeinated group did a better job in recognizing the new pictures than the group that took the placebo.
Meanwhile, another research determined that coffee can only help improve one's memory if it's used at the time information was being given and at the time the data is being called. If no caffeine were ingested at the time an individual was trying to memorize something, the person would perform poorly when it's time to recall the information, even if they're drinking coffee at the time.
Coffee and the Elderly
A person's cognitive functions are usually stable until around the age of 60, although some people's brain function can start to deteriorate at around 45 years of age. There's a theory that the deterioration of our cognitive functions can be modified, and that coffee can compensate for this decline.
Studies have shown that regular caffeine or coffee intake can help the elderly counter memory loss, especially in women. Chlorogenic acids (CGAs) in coffee have been found to have positive effects on high blood pressure and blood sugar. The two are linked to the decline of mental health caused by age. Caffeine also affects adenosine receptors, which can lead to enhanced brain function.
Senior citizens who drink coffee on a daily basis can also enjoy benefits like:
- Reduced Risk of Diabetes: A cup of brewed or decaffeinated coffee can significantly reduce the risk of developing Type 2 diabetes. Of course, this refers to coffee that is not loaded with sugar and cream. The lowered risk is probably due to the polyphenol molecules which have antioxidant properties.
- Protects the Liver: The compounds in black coffee can protect the liver from cirrhosis and fatty liver disease and helps lessen incidents of liver tissue scarring. But all bets are off if the coffee one is drinking is full of artificial sweeteners, sugar, or milk.
- Delays Onset of Dementia or Alzheimer's: The two diseases are the result of an abnormal and steady inflammation of the brain. Coffee can block this inflammation.
- Provides a Welcome Energy Boost: Coffee can provide the elderly with some much-needed energy boost. It also boosts endurance and alertness levels, which is a big help for those who want to continue being active despite their age.
How Much Coffee is Enough
There's no denying that drinking coffee makes you remember more and has other benefits aside. The question now is how much coffee your body needs. Researchers have determined that drinking three or four cups of coffee a day is a right amount and is safe for relatively healthy people. Women who drink around three 8-ounce cups or about six cups of tea are also less likely to experience cognitive deterioration or dementia.
Bear in mind though that caffeine also affects blood pressure and blood sugar levels. This can lead to sleep disruption, interfere with the absorption of bone minerals and cause problems with those at risk of developing heart disease or diabetes. Therefore, it's best to discuss with your doctor how many cups of coffee is best for you.
Tips on Improving Memory
There are several activities involved in creating a memory. This complicated process essentially consists in creating a memory, consolidating it and recalling it. There are things one can do to remember things better. Here are some tips:
- Drink coffee. As previously mentioned, drinking coffee after memorizing information or learning a new task can boost one's memory recall.
- Meditate. Your working memory is where new information is held temporarily, like the name of a new colleague or the address of a restaurant you want to check out. These details remain in your working memory until the information is no longer useful or you have committed them to your long-term memory. Mindful meditation helps improve your concentration, ensuring that you remember details more easily.
- Exercise. Keep your brain and memory recall sharp by exercising regularly. It improves spatial memory and reduces incidents of memory gaps, especially among older people.
- Sleep more. Getting enough sleep is crucial in having a good memory. The process of consolidating memories happens when we're sleeping. Memories or information are pushed into the brain's neocortex during this period. This is also why even a short nap can do wonders for our memory recall.
- Eat more berries. Studies have shown that eating more berries can help prevent or slow down memory decline. One long-term research revealed that eating about two servings of blueberries or strawberries a week resulted in a reduction in memory loss.
Let's Raise Our Cups
It's best to remember that even if coffee makes you remember more, it's not the answer to memory loss. But it is clear is that coffee is an excellent drink with numerous benefits to offer, as long as it's taken in moderation.
References:
https://www.verywellmind.com/does-caffeine-improve-memory-21846
https://www.forbes.com/sites/alicegwalton/2014/01/13/how-a-little-caffeine-can-boost-your-memory/#17f120c42599
https://www.inc.com/jeff-haden/6-ways-to-remember-more-and-forget-less-spoiler-alert-coffee.html
https://hub.jhu.edu/2014/01/12/caffeine-enhances-memory/
https://www.everydayhealth.com/longevity/mental-fitness/memory-loss.aspx