Have you had moments when you couldn’t remember the name of the brunch place you ate at weeks ago or frantically searched for misplaced keys? You might worry if it’s early dementia setting in. But there are other reasons you might be forgetting things. Let’s look at some of the most common.
You’re Multi-tasking
Do you pride yourself on being a good multi-tasker? As convenient as it feels to juggle various tasks at once, research suggests this overwhelms our brains, reduces productivity, and increases forgetfulness.
Our brains aren’t wired to smoothly toggle between complex duties simultaneously. Studies show that switching back and forth between tasks overloads the brain with too much information, making it harder to properly process or recall details.
Modern technology and constant digital distractions intensify brain overload. With so many things competing for our attention, it’s no wonder our memories feel fried! Multi-tasking also becomes more difficult as we get older, as cognitive flexibility and working memory capacity decline.
So, while busying yourself with multiple to-dos may seem efficient, it does your memory and performance no favors. If you’ve noticed increased forgetfulness or distraction lately, take inventory of your habits. Are you constantly context-switching between emails, calls, documents, and apps? Do you find yourself losing focus halfway through tasks? Try to identify where you can minimize multi-tasking behavior. Your brain, and your memory, will thank you!
Lack of Quality Sleep
Ever notice when you don’t reboot your computer for a while everything slows down? The same happens to your brain. Your brain needs downtime. Just as you, on occasion, need to reboot your computer to get it to speed up, your brain needs a fresh start as well. Research shows most memory processing occurs during deep or slow-wave sleep. People experience less slow-wave sleep as they age.
That may partially explain why memory problems become more common with age. We don’t spend the same amount of time in deep sleep. Does this apply to you? If you’re “burning the midnight oil” and not getting a good night’s sleep, those annoying memory slips may become more frequent.
Research has correlated a reduction in deep sleep with memory impairment the following day. Several studies show sleep improves memory in people of all ages. It can even help you when you study for a test. Want to remember a list of words? Memorize them before taking a nap. Studies show you’ll remember more words than if you didn’t take a nap. Sleep, even a short nap, can enhance your memory.
Medications
Can’t remember what you need at the grocery store or the title of a book you read a few weeks ago? Medications you’re taking could be muddling your memory. Many prescription and non-prescription meds can make us feel forgetful or mentally fuzzy the next day – it’s not just sleeping pills.
Other meds like pain relievers, anti-anxiety meds, antidepressants, muscle relaxants, allergy pills, or even some blood pressure meds can affect your focus and ability to remember. Anything that acts on your brain and nervous system can contribute to that annoying “brain fog” sensation, making it tough to concentrate or remember things clearly. And let’s not forget about alcohol. Too many glasses of wine can make it harder to hold onto information.
If you’ve noticed an uptick in memory slips or feel perpetually spacey, talk to your doctor. Ask if any of your medications could be interfering with your cognition. Tweaking dosages or switching prescriptions might help counteract side effects impacting recall.
Quality sleep and overall brain health go hand in hand. Still, you want to limit medications that could backfire and leave you even more tired and forgetful. Finding the right balance takes trial and error – your doctor can help assess what’s right for your situation. In the meantime, go easy on the alcohol and get those 7-8 hours per night. Your memory will thank you!
Stress
Feeling forgetful when you’re stressed out? You’re not alone! Stress can do a real number on our ability to remember information, both in the short and long term.
When we’re under the gun, our bodies unleash stress hormones like cortisol into the bloodstream. Cortisol can make it harder for our brains to store or retrieve memories properly. That’s why trying to think clearly feels so difficult in anxious moments.
Both acute, and intense stress as well as chronic strains can hinder memory capabilities. So, if you’ve noticed increased forgetfulness lately, take a closer look at your stress levels. Consider incorporating stress-relieving practices like meditation, yoga, deep breathing, or regular exercise into your routine. As your overall stress decreases, your clarity and focus should bounce back too.
The mind-body connection is powerful when it comes to cognition. Supporting healthy stress hormone levels will enable your brain to keep making connections and consolidating memories. Be patient with yourself during stressful times and implement lifestyle habits that leave you feeling centered and fully charged up mentally.
Depression
Depression can also reduce memory capabilities. The reasons for this link aren’t clear but involve the impact of stress hormones as well as certain brain structures. When we’re struggling with a depressed mood, your body produces more cortisol and other stress hormones. These compounds can influence the hippocampus – an area of the brain crucial for memory formation and recall. So higher cortisol hampers the hippocampus’ ability to store or access memories properly.
Additionally, depression treatments can sometimes interfere with memory. Certain medications aimed at regulating mood and lifting depression can have forgetfulness or temporary cognitive troubles as potential side effects.
The takeaway is that memory issues may stem from the biological changes of depression itself or could stem from the treatments used to manage it. The good news is that as mood and neurochemistry stabilize, memory abilities often bounce back as well. So don’t hesitate to bring up any concentration or memory concerns with your doctor if you’re battling depression. Getting to remission can allow the brain to heal and restore optimal functioning.
Vitamin Deficiencies
Forgetfulness can have many causes, but two common nutrient deficiencies linked to memory issues are lack of vitamins B1 and B12. Vitamin B1 deficiency, also known as thiamine deficiency, is common in people struggling with alcohol dependence. Without enough B1, the brain has trouble converting glucose into energy to support cognition.
Low vitamin B12 levels are most common in folks over 55, but deficiencies can occur at any age. B12 is crucial for nerve cell health and communication. It can be tricky to absorb B12 properly from foods due to digestive issues that prevent intake. Those following plant-based diets long-term may also be deficient since B12 is found naturally in animal products.
The good news is that treatment can reverse the effects, although long-standing vitamin B12 deficiency can cause permanent damage to the nervous system. If you notice worsening memory problems, ask your doctor to check your B12 status. Sublingual supplements that dissolve under the tongue are an effective way to restore levels if poor absorption is the culprit.
An interesting side note — we tend to better retain memories connected to strong emotions. So, a shocking or exciting event may stick in your mind more than mundane details! But relying on this phenomenon is not the ideal way to maintain sharp memory over time. For that, we need to nourish our brains with key nutrients that support nerve cell communication.
Medical Problems
If you’ve noticed increased forgetfulness lately, these are a few things to investigate. Common medical culprits behind memory issues include sleep apnea and thyroid problems. Sleep apnea, where breathing stops and starts during sleep, can damage parts of the brain involved in memory storage over time.
Sleep apnea tends to be more common in people who snore, wake up with headaches or a dry mouth, or are overweight. Since it’s a serious issue, talk to your doctor if you notice those signs so you can get tested and treated.
Thyroid issues can also affect memory and cognition. An underactive thyroid may cause fatigue, weight gain, foggy thinking, dry skin, constipation along with forgetfulness. The good news is all it takes is a blood test to figure out if your levels are off.
In some cases, changes in memory can also signal increased stroke risk down the road. So, if you have persisting concerns about worsening memory or confusion, do bring it up with your doctor. They can run verbal tests to assess whether your issues seem serious or not.
Getting to the root cause of memory problems is key. Many are highly treatable once diagnosed. Your doctor can help evaluate what might be contributing to your case. Catching and addressing any underlying conditions early can make a significant difference.
Keep Forgetting Things: When You Should Be Concerned
If you’ve noticed your memory isn’t as sharp lately or forgetfulness is getting worse, make an appointment with your doctor. Sudden changes in cognition can signal underlying health issues.
If your memory lapses seem consistent over time though, look at your medications and sleep habits. Certain prescriptions can cause fuzzy thinking as a side effect. And we all know how hard it is to hold onto information after a poor night’s sleep! Aim for 7-8 hours of uninterrupted sleep per night.
You can also support your memory with diet and exercise. Foods like walnuts, pistachios and blueberries provide compounds that nourish the brain. And research shows that getting your heart pumping several times a week helps the brain build new connections and nerve cells! So, make time for aerobic exercise and strength training.
The bottom line? If your memory issues are progressing or are interfering with your life, see your doctor. But if they’re stable, developing healthy lifestyle habits can help strengthen your cognitive abilities. Your brain will thank you!
References:
- Harvard Business Review. “The Simplest Way to Reboot Your Brain”
- National Science Foundation. “The Connection Between Memory and Sleep”
- Medical News Today. “Poor Sleep Causes Memory Loss and Forgetfulness”
- Journal of Neuroscience, 25(11), 2977–2982. (2005)
- com. “Cognitive Problems May Signal Increased Stroke Risk”
- The New York Times. “Common Sleep Problem Linked with Memory Loss”
- The DANA Foundation. “Move Your Feet, Grow New Neurons?”
- Psychology Today. “The Myth of Multi-Tasking”
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