Ask the Doctor: October 2022
Q: In reading about memory, I often see the terms “encoding” and “storage.” What is the difference?
A: They’re actually the first two stages of the memory process. The process of memory involves three stages: encoding, storage and retrieval. Encoding is essentially recording information when it is first learned and deriving some meaning or importance from that information. Storage is the second stage and, as the term suggests, is the process of storing information so that it can be recalled later. Retrieval is the act of bringing stored information into your awareness so that it can be used.
Encoding and retrieval are the stages that require the most conscious effort. Effective encoding may involve associating new information with something you already know well or forming a mental image of the information. Retrieval may involve the creation of cues to help you remember, such as making a word out of the first letter of items on a list, for example.
Q: I take an afternoon nap, but it seems like I’ve read mixed research about napping. What’s the latest thinking?
A: You’re right that there has been some research published recently that seems to present napping as a sign of health problems down the road. One study published earlier this year suggests that people who frequently nap have a 12 percent greater risk of high blood pressure, compared to people who never nap. And another recent study, led by researchers at Harvard Medical School and Brigham and Women’s Hospital, suggests that frequent napping is associated with a higher risk of Alzheimer’s disease.
It’s important to understand that the act of napping isn’t, in itself, the problem. Instead, naps may be symptoms of other health issues. For example, researchers involved with the blood pressure study reason that frequent napping is a sign of poor nighttime sleep, which is a major risk factor for hypertension. And the other study suggests that frequent napping may occur because the brain has fewer wake-promoting neurons, which may be related to a preclinical stage of Alzheimer’s.
While all of this may seem alarming, keep in mind that a short afternoon nap can also be part of a healthy lifestyle, too. If you struggle with interrupted sleep, for example, a nap can be helpful in building back up your “sleep account.” Just try to avoid naps late in the afternoon or evening, as they are more likely to cause further nighttime sleep problems. And try to limit naps to less than 30 minutes.
Q: I find myself feeling more stressed out these days than I used to, but now I’m wondering if I may have an anxiety disorder. How does stress differ from anxiety?
A: Stress and anxiety share some characteristics. They can both cause excessive worry, loss of sleep, and other physical and mental symptoms. But there are some distinctions.
Stress is often a response to an external cause, such as money problems or an argument with a friend or family member. Stress also tends to fade when a situation is resolved. Think about how you can relax once you get through a traffic jam, for example. Anxiety is an internal feeling and may be described as a reaction to stress. Also, a key difference between anxiety and stress is that anxiety tends to bring up feelings of dread or worry that don’t go away. Anxiety interferes with your daily life and your ability to relax or to focus on your responsibilities. Anxiety is also a sensation that exists even when there is no identifiable threat or stress trigger.
Both stress and anxiety can be managed. Relaxation exercises and meditation may help. Getting enough sleep and exercising regularly may help with both conditions, too. If you find yourself challenged by chronic stress or anxious feelings, talk with a therapist about ways to cope and overcome these sensations.
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