3. Vegetable oils
Although safflower, maize, sunflower, and canola oils appear healthy, they are all heavy in omega-6 fatty acids. Omega-6 is a kind of fat that can impair your cognitive function if consumed in large amounts.
Eating too many omega-6-rich meals might negate the cognitive advantages of omega-3 fatty acids. Omega-3 deficiency might affect your capacity to learn and remember things.
Most people who follow the typical American diet have an alarming omega-6-to-omega-3 ratio of 20-to-1 or greater, which is not good for your memory. The ideal ratio is probably less than 3-to-1 (omega-6 to omega-3).
Studies also show that when the ratio favors omega-6, it’s linked to an elevated risk of cognitive decline and Alzheimer’s disease.
Protective fatty acids, such as those in walnuts and chia seeds, are ideal instead of vegetable oils. They’re an excellent source of Omega-3s.
4. Excessive alcohol
Alcohol may be a pleasant accompaniment to dinner when taken in moderation. But excessive intake might negatively affect the brain, causing brain shrinkage and metabolic abnormalities.
Alcohol impairs short-term memory by decreasing the communication between nerves in the hippocampus. The hippocampus serves a crucial function in memory formation and maintenance.
Chronic alcohol abuse disrupts neurotransmitters, which are chemicals used by the brain to communicate.
Furthermore, Vitamin B1 deficiency is common in chronic drinkers. Vitamin B1 is a vital vitamin that is good for memory; its deficiency can lead to a brain disorder known as Wernicke’s encephalopathy (WE), which can progress to Korsakoff’s syndrome.
Korsakoff’s syndrome is characterized by significant brain injury, including blackout, vision abnormalities, disorientation, and instability.
The reason a deficit in vitamin B1 or thiamine is common among alcoholics is due to the following:
- People who consume a lot of alcohol may not eat a balanced diet and so miss out on essential nutrients
- Excessive alcohol can irritate your stomach lining, affecting its ability to absorb nutrients, including vitamin B1
- Heavy drinking can trigger vomiting, which prevents nutrients from being absorbed by the stomach and intestines
Chronic drinking of alcohol also causes blackouts causing heavy drinkers not to recall small essential information. Small instances include forgetting where one’s keys are, to larger ones, like forgetting what happened the night before.
To keep your brain healthy and productive, drink alcohol in moderation, or our best advice is to avoid drinking alcohol altogether.