Memory is the key to most things in life: a bland routine, location of your glasses and even nostalgia. So it can be alarming if while doing something, one suddenly forgets why they are doing it.

Michael Yassa, PhD, director of the Center for the Neurobiology of Learning and Memory at the University of California, Irvine, says that frequent memory loss is not itself an issue, but could be an indication of a deeper lying problem, even Alzheimer’s.

Causes of memory loss

However, sometimes, according to an article by USA today, memory loss could be a result of just stress, head injuries, nutrient deficiencies, aging, alcohol use or something as common as poor sleep quality.

But if that’s not all, says Yassa, if it’s indeed something more progressive; forgetting important appointments, getting lost in familiar places or struggling to keep track of daily tasks, then alarm bells should ring. Rather, they should scream.

“The best rule of thumb is getting help when it starts to interfere with daily life, relationships or overall wellbeing,” Yassa told USA Today.

The more permanent form of memory losses could also emerge from strokes, surgeries or neurological complications.

Ways to improve memory

In situations like these, there is a way to tame the dragon of memory loss. And a simple routine could hold the key.

Physicality: Quoting a 2022 study “Frontiers in Neuroscience Study”, a USA Today report says that aerobic exercises, by boosting new neuron growth and increasing blood flow, could lead to higher memory retention.

Diet: At the end of the day, it’s all about what you put inside that body of yours. A rich omega-3 fatty acids diet brimming with those lean proteins—basically Mediterranean in nature—can help not just jog that memory, but also reduce Alzheimer’s, a USA Today report said. Also, tame that slippery sugary tongue of yours.

Stress Management: cortisol, a hormone that can damage hippocampus—the brain’s memory center—is raised by excessive stress. Yassa recommends mindfulness, meditation and just…relax.

Repeat: Bryce Mander, PhD, associate professor of psychiatry and human behavior at the University of California, says that the technique of repeating something with stipulated spaces over a prolonged period—after learning something for the fist time- can help keep the brain in the practice of memory retention. “Learn a little about a new subject each day and sleep on it," he explains. "This will help you remember things better later on.”

Sleep: never ever avoid adequate amounts of sleep, come what may, experts say according to USA Today. Retention of information for longer periods happens while the body is at sleep. So a good dollop of 8 hour shut eye, everyday, is a must.

Learn: Push the limits of your brain. Just like those muscles, the more you stress the brain with knowledge, the more knowledge it will hold. Puzzles, language, even basic math can do the trick.

Like other ailments, memory loss doesn’t need to be an inevitability. If paired with diet, lifestyle and exercise, it can ride the tides of aging as smoothly as humanly and medically possible.

FAQs

Q1. What causes sudden memory loss?
It can be due to stress, poor sleep, nutrient deficiencies, aging, alcohol use, or head injuries.

Q2. How can I improve my memory daily?
Exercise, eat a healthy diet, manage stress, sleep well, repeat learning, and challenge your brain regularly.