Memory is a variable. For example, you may remember something important that happened ten years ago, not that you had dinner last Tuesday. Or maybe you just forgot the details, such as misplacing your key, reading texts, but forgetting to answer, or ignoring meetings.
Everyone forgets something from time to time, but if you often forget – with important things just don’t understand in your mind or in your words on the tip of your tongue – it may seem beyond weakness and sadness.
Some memory loss and Forgetfulness is a normal phenomenon in old ageAccording to the National Institute on Aging, there are some things that can make you forget, regardless of your age.
“There are a number of habits that can make us forget,” says psychologist Michele Goldman. Hope for the Depression Research Foundation media consultant.
Below are some of the things that affect your memory that you may not be aware of. If you have been forgetting lately, keep reading to see which of these habits you have developed.
Lack of sleep
Sleep has many health benefits, including improved memory. Lack of sleep can affect your ability to learn new things It increases up to 40% and can affect the hippocampal part of your brain that is responsible for new memories.
“Sleep allows us to regenerate our brains,” Goldman said. “Some stages of sleep, including REM sleep, are particularly associated with memory consolidation or the transformation of newly learned information into long-term memory.”
The Sleep Foundation recommends Adults take seven to nine hours quality sleep at night. Lack of sleep or poor quality sleep can make us forgetful because “new information we learn is not stored in our long-term memory and can be forgotten or lost,” Goldman says.
Julia Kogana A Florida health psychologist and creator of the Master Stress Method said sleep is related to attention and focus – two things that are important when it comes to memory.
“If we miss our sleep, we won’t be attentive and have fun and energy,” he said. “If we are not paid attention, we will not be able to store information well. Therefore, people who regularly avoid sleep are more forgetful, because the attention-grabbing parts of their brains, especially the forebrain, are less sharp. ”
Kogan said forgetfulness is often a “problem of attention.” He explained that paying attention and attention is an important part of remembering information.
“If we don’t pay full attention, if we’re distracted, or if we’re not in a mental state to store information, then we don’t pay full attention to information, and as a result, we forget,” Kogan added.
It can also be distracting when you do a lot of tasks. “Working on different tasks at the same time can actually lead to less productivity and forgetfulness,” Kogan said.
He suggests focusing on one thing at a time. One way to do this is to block time at work and divide tasks into manageable tasks with small breaks.
“It may seem like a 45-minute task with no regularity or other tasks, followed by a 5-10 minute break,” Kogan said.
Exercise or not moving your body
“Exercise is important for your overall health, including your memory,” he said Valentina Dragomirpsychotherapist and founder of PsihoSensus Therapy and PsihoSensus Academy. “Exercise increases blood flow to the brain and helps protect brain cells. There are, too [research] indicates that Inactive habits are associated with thinning in certain areas of the brain important for memory. ”
“Regular exercise – not necessarily strenuous exercise – can help reduce the risk of a number of common Goldman diseases associated with memory loss, including high blood pressure, high cholesterol and diabetes,” he added.
Taking certain medications
Have you recently started taking a new medication? It can also affect your memory.
“Medications such as antidepressants, allergy medications, blood pressure stabilizers, and more can affect memory,” said Sanam Hafiz, a professor, neuropsychologist, professor, founder, and director of Columbia University. Comprehensive psychological counseling services, PC
Other medications that can make you forget include benzodiazepines, cholesterol-lowering drugs, anti-epileptic drugs, narcotics, antihypertensives, diuretics, antihistamines, and more.
“Some medications only impair your memory when you take them, while others can have long-lasting effects,” he said. Talking to your doctor will help you find the best medicine for you and your life.
“Alcohol can damage brain cells and lead to memory loss,” Dragomir said. “According to research, Long-term drinking reduces brain volume. ”
Kogan said People with alcohol abuse or heavy drinking experience short-term and long-term memory loss.
“Alcohol affects the hippocampus during drinking, which is often responsible for learning and memory,” Kogan explained. “Alcohol affects the connection of nerves in the hippocampus and leads to forgetfulness.”
He added, “People who drink a lot are deficient in some vitamins and other nutrients, which can lead to more forgetfulness.”
Smoking is another habit you should quit if you want to improve your memory. “Smoking damages brain cells and stops the formation of new cells in the hippocampus, which leads to forgetfulness,” Dragomir said.
He also referred to the study Journal of Neuroscience it shows “Chronic effects of nicotine may impair brain mechanisms associated with learning and memory.
“Smoking can impair the function of the lungs and heart, which slows down the transport of oxygen to the brain,” Hafiz added. “Lack of oxygen in your brain can impair brain function and lead to memory loss.”
In THC Marijuana can affect both reading and memory.
“Marijuana creates short-term problems with particular memory, as well as attention,” Kogan said. The more you smoke, the worse the problem becomes. “In severe users, marijuana has been shown to cause learning and memory problems for several weeks after cannabis use.”
Didn’t eat some food
Food can also affect the brain. “What we drink affects how we feel physically, mentally and emotionally,” Goldman said. “A diet without balance has a negative effect on the body.”
If you are looking for Food to increase brain function, Harvard Medical School offers a selection of leafy vegetables, oily fish, fruits, tea and coffee and nuts. Hafiz also recommends using a “rich diet anti-inflammatory foods. ” These include fruits, vegetables, grains, vegetables and essential oils, and more.
Organization is important when it comes to memory.
“When our environment is chaotic, we can forget things,” Goldman said. “A chaotic, chaotic or unorganized environment works for some, but not for most people.”
He will suggest that you find a suitable system. “Keep a notebook, create a schedule, get a calendar – be consistent and follow any system.”
Part of the organization is to find a place for everything, including the keys that are often lost. “Set up special areas to reduce the chances of losing items; For example, the keys are hung on a hanger near the door, and when we go in and leave our belongings, they are not simply placed, ”added Goldman.
There is an untreated mental health problem
“Both anxiety and depression impair concentration and make it difficult to pay attention to detail,” Goldman said. “It can be hard to stay organized; We can easily become overwhelmed and discouraged. ”
According to Goldman, survivors of the trauma are particularly “memory impaired.” “The nervous system is trying too hard to provide security and protection, so non-life-threatening details are forgotten.”
“Because stress, anxiety and depression can affect attention, learning and memory, it is important to address these issues to sharpen our memory,” Kogan added. “Those struggling with anxiety and depression should seek evidence-based treatment, such as cognitive-behavioral therapy or acceptance and commitment therapy.”
Without sharpening your mind
One of the best ways to deal with forgetfulness is to stimulate your brain. “Keeping your brain active through learning new things, playing games, reading, or other stimulating activities is one way to keep your brain ‘muscles’ in shape,” Goldman said.
The American Psychological Association recommends taking a “mental picture” of things in life, such as where you are staying. It also suggests training your brain with mnemonic devices and lost signals, or using technology to help you remember things.
“Think that your brain and memory need to be used and exercised like other parts of the body, or it will atrophy,” Hafiz said.
When to see a doctor for memory problems
If your memory does not improve after these changes, call your doctor you have these symptoms:
- Ask the same questions over and over again.
- Getting lost in places you know well.
- There are difficulties in following recipes or directions.
- Confusion about time, people and places.
- Lack of self-care, poor nutrition, lack of bathing, or unsafe behavior.
Being forgetful can be tedious, but it doesn’t have to define your life. With a little lifestyle change and some mental exercise, you can improve your team memory.