Memory loss can have several causes, the most common of which occur in people who are stressed, anxious or who do not get a good night’s sleep, and also in people over 60 years of age, when neurons are more deteriorated and can retain less information, leading to forgetting recent situations, such as where you kept an object, giving a message or remembering a name.
These situations can be prevented with attitudes that stimulate and balance brain function, such as having healthy eating habits, rich in antioxidants, avoiding stress, practicing physical exercise, as well as reading and focusing activities.
However, if memory loss begins to interfere with day-to-day activities or is constant, it is important to consult a neurologist or geriatrician, so that possible diseases that lead to memory loss can be investigated, such as Alzheimer’s, depression or hypothyroidism, for example. To better understand the diseases and situations that lead to memory loss, check out what causes memory loss and how to treat it.
Therefore, the attitudes that must be taken to avoid memory problems or diseases, especially Alzheimer’s dementia, are:
1. Do physical exercise 3 times a week
Physical exercise improves circulation and blood flow to the brain, protecting its cells. You should practice activities at least 3 times a week, but the ideal is 5 times a week.
Additionally, exercising protects the body against other diseases that are harmful to brain health, such as high blood pressure, diabetes and cholesterol.
2. Read and play reasoning games
Staying mentally active is essential to stimulate brain cells and prevent them from deteriorating, which leads to difficulties in reasoning and retaining information.
Therefore, always reading a book, playing games that use reasoning such as crosswords, word searches, sudoku or even taking a course in languages, music or any subject you are interested in is challenging for the brain, which makes make it an effort to stay active.
3. Adopt a Mediterranean diet
A diet that avoids the consumption of processed products, but is rich in fruits, vegetables, fish and whole foods, contains essential antioxidant and anti-inflammatory elements for the brain, being very important for preventing memory loss and the development of Alzheimer’s.
Some essential elements of any diet for brain health are omega 3 and vitamin E, present in olive oil, fish, walnuts and almonds, antioxidants, such as vitamin C, zinc, magnesium and potassium, present in fruits, vegetables and greens, in addition to fiber, present in whole grains. Furthermore, it is important to avoid foods rich in sugar, saturated fats and salt, as they impede circulation and make it difficult for the brain to function.
Check out our nutritionist’s tips on what to eat:
4. Treat anxiety and depression
Anxiety and stress are important causes of sudden forgetfulness and memory lapses, as they make it difficult to retain information, leave the brain confused in accessing memories, in addition to producing hormones such as cortisol and adrenaline, which are harmful to this organ. Therefore, these situations should be treated with relaxation activities, such as meditation, yoga and physical exercise, and psychotherapy.
However, when anxiety is severe or when there is depression, it may also be necessary to consult a psychiatrist to begin treatment with anxiolytic or antidepressant medications, which are important for improving mental health and preventing damage to the brain. Find out more tips to combat stress and anxiety.
5. Sleep 6 to 8 hours per day
The habit of sleeping well, between 6 and 8 hours a day, is essential for the brain to be able to retain memories and consolidate everything learned throughout the day. A tired brain also increases stress levels and makes it difficult to retain information and reason over time, which causes forgetfulness and makes people more confused.
Check out the 10 tips you should follow to sleep well.
6. Avoid sleeping pills
Some sleeping pills, such as anxiolytics such as Diazepam, Clonazepam (Rivotril) or Lorazepam, for example, should only be used in necessary cases, prescribed by a psychiatrist or neurologist, as, if used excessively and unnecessarily, they increase the risk of Alzheimer’s.
Other medications, such as anticonvulsants and antivertigo drugs, such as Cinnarizine and Flunarizine, for example, can also cause brain fog and forgetfulness. Therefore, it is very important to start using medication only with medical advice.
7. Avoid alcoholic beverages
Excessive alcohol, in addition to other habits, such as smoking and drug use, are highly toxic to the brain, accelerating memory loss and making reasoning difficult, and should be avoided if you want to have good brain health.
8. Have annual check-ups
It is very important to investigate the presence and carry out the correct treatment of diseases such as high blood pressure, diabetes, high cholesterol or hormonal changes, as, if not controlled, they can harm blood circulation and gradually deteriorate the functioning of various organs, such as brain, heart and kidneys.
