We’ve all had moments where we can’t quite find the right word, forget the name of a favourite movie, or struggle to locate our car keys or phone before an appointment.
These memory lapses are common and often cause worry about serious conditions like dementia or Alzheimer’s disease. However, frequent forgetfulness doesn’t always mean something serious is wrong.
In recent years, scientists have gained valuable insights into memory and why some memory issues are more concerning than others. As we age, our brains, like the rest of our bodies, change.
This can make it harder to learn new things, remember information, or keep track of our belongings. These changes are often just a normal part of ageing. But if your memory problems are increasing and causing you concern, it’s wise to consult your doctor.
Early diagnosis and treatment can be helpful if there is an underlying medical issue.
Forgetfulness can be triggered by various factors, regardless of your age. Stress, depression, lack of sleep, and thyroid issues are common culprits.
Side effects from certain medications, poor diet and dehydration can also affect your memory. Addressing these underlying issues may help improve your memory and overall cognitive health.
As we age, certain lifestyle habits like getting good sleep, exercising regularly, and cutting back on alcohol can help slow down memory decline.
But experts also suggest that small changes in how we go about our daily routines can make a big difference in how sharp we feel right now.
Here’s how you can feel less forgetful and scattered in your 30s and 40s.
One key tip is to avoid multitasking
While it might seem like a great way to get more done, research shows that our brains aren’t very good at handling multiple tasks at the same time.
According to Dr Charan Ranganath, a professor at the University of California Davis, when we think we’re multitasking, we’re actually just switching back and forth between tasks.
This constant switching strains the brain and can actually make us less productive, reducing our ability to understand and focus.
Try focusing on one task at a time. By doing so, you’ll likely find it easier to remember things and stay on top of your responsibilities.
Do not rely on photos too much
When capturing memories, it’s easy to fall into the trap of snapping endless photos just to document everything. However, this “pics or it didn’t happen” mindset can actually backfire.
According to Ranganath, taking too many photos can lead to what’s known as the “photo-taking impairment effect”.
This means that if you rely too much on your camera to remember details, your brain might not focus on the moment as much.
To avoid this, Ranganath suggests a more mindful approach to photography. Instead of photographing every detail, think about what parts of the experience you really want to remember.
Focus on capturing the distinctive or meaningful aspects of the moment - like the joyful expression on a child's face or the excitement of confetti flying at a concert.
By doing this, you engage more deeply with the experience and are more likely to recall the vibe when you look back at the photos later.
Play games
Boosting your memory can be as fun as it is effective. Engaging in regular games that challenge your brain is a great way to keep your mind sharp.
“Healthline” recommends incorporating games that require problem-solving skills, such as murder mystery board games, or those specifically designed to enhance memory, like memory matching games.
Solo activities can also be beneficial. Consider putting together puzzles, playing single-player board games, or tackling crossword puzzles and word recall games.
These activities not only entertain but also help strengthen your cognitive abilities and memory.
Eat right to keep your memory sharp.
What you eat has a big impact on your brain health. What we eat impacts how we feel physically, mentally, and emotionally. A diet that lacks balance can negatively affect your body and brain function.
To support better memory and cognitive health, consider incorporating brain-boosting foods into your diet. Harvard Medical School suggests eating leafy vegetables, fatty fish, berries, tea and coffee and walnuts.
A diet rich in anti-inflammatory foods, which includes fruits, vegetables, whole grains, legumes.
Be organised
Being organised plays a crucial role in maintaining a good memory. We are much more likely to forget things when our external environment is in disarray.
A chaotic, cluttered or disorganised environment works for some but not for most individuals.
To improve your memory, find an organisational system that suits you. This might include keeping a notebook, creating a schedule or using a calendar. The key is to be consistent and stick with the system you choose.