Forgetfulness is common and human in all age groups, not just the elderly. However, forgetting things daily can be very annoying. For example, forgetting what to say, what to do, where to put things, and many others.

Frequent forgetfulness at a young age doesn't always mean a health problem. Stress and anxiety conditions, lack of sleep, and unhealthy lifestyles also contribute to memory problems and make you forgetful. How can you improve your memory health to avoid becoming forgetful?

How to improve memory to avoid forgetting easily

Exercise regularly

Regular exercise and physical activity are not only beneficial for weight management. Physical activity has many benefits for brain health and cognitive function.

Physical activity increases blood flow throughout the body, including the brain and keeps your memory sharp. Increased blood flow to the brain provides nutrients and oxygen that the brain needs. Some studies have also shown that physical activity can stimulate neurogenesis, which is the formation of new brain cells, especially in the hippocampus region associated with memory function.

Healthy adults are advised to exercise regularly for at least 150 minutes a week of moderate-intensity aerobic activity or 75 minutes a week of vigorous aerobic activity (such as jogging).

Getting enough quality sleep

Scientists have studied the link between memory and lack of sleep. Sleep-deprived people tend to forget easily as lack of sleep can negatively affect cognitive functions, including memory.

Sleep aids in processing new information you acquire throughout the day, helping to store the processed information into the brain so that when the information is needed, you can recall it well.

Each age group requires a different amount of sleep, including:

• Age 4-12 months 12-16 hours
• Age 1-2 years old 11-14 hours
• Age 3-5 years old 10-13 hours
• Age 6-12 years old 9-12 hours
• Age 13-18 years old 8-10 hours
• Age 18 and above about 7 hours or more

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Healthy and balanced diet

No supplements can specifically improve brain acuity and prevent cognitive decline as we age. However, a healthy and balanced diet can positively affect brain and cognitive function.

A healthy diet rich in fruits, vegetables, nuts, seeds, omega-3 fatty acids and healthy fats can provide essential nutrients for the brain. In addition, certain nutrients such as B vitamins, vitamin E, folic acid and zinc can also support brain health.

Reducing multitasking

While multitasking can sometimes feel efficient and necessary in some situations, research shows that it negatively impacts productivity and quality of work.

When you switch from one task to another, the brain must adjust and switch focus. Multitasking can distract and fragment your attention.

Multitasking also increases the risk of mistakes as the brain is not fully focused on a single task. In addition, managing multiple jobs at once can increase stress and anxiety. For this reason, if you don't want to forget easily, you should make a priority list of tasks that must be done so that all tasks can be completed properly.

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Meditate/Meditation

Meditation has been shown to have many benefits for mental and cognitive health, including improved memory, concentration and focus. Meditation trains the brain to stay focused on a specific object to improve your ability to focus on the tasks. Meditation can also reduce excessive stress, hindering cognitive function, including memory.

If you have problems with concentration and focus and often forget important things, even after writing them down, you should get yourself checked and consult a doctor. The doctor can help determine the cause and recommend the necessary treatment and care.

You can also use the healthcare consultation service by downloading the Ai Care app through the App Store or Play Store.

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