Forgetful? Doctor Lists 13 Surprising Memory-Impacting Factors

Experiencing memory lapses or difficulty recalling words is not solely a consequence of aging, according to Dr. Maya Rozman. While occasional forgetfulness is normal, a consistent increase in such issues warrants attention, as there are actionable solutions. Dr. Rozman, author of "Listen to Your Body: Nutrition and Health in the Third Age," highlights thirteen potential causes for memory and word retrieval problems in a recent article.

Key nutritional deficiencies identified include low levels of Vitamin B12, Vitamin D, folic acid (B9), iron, Omega-3 fatty acids (EPA and DHA), magnesium, and thiamine (B1). These deficiencies can lead to various cognitive issues, including memory loss, confusion, fatigue, and an increased risk of dementia. Rozman advises simple blood tests to check for most of these, recommending dietary sources like meat, fish, eggs, dairy, leafy greens, legumes, and nuts.

Beyond nutrition, other significant factors impacting memory include an underactive thyroid (hypothyroidism), even mild dehydration, and excessive consumption of processed foods high in sugar, salt, saturated fat, and preservatives. Prolonged alcohol consumption is also linked to reduced brain volume and cognitive decline, with studies suggesting risks increase significantly at 14 servings per week. Furthermore, chronic lack of quality sleep, defined as less than seven hours per night or interrupted sleep, impairs cognitive functions, including memory and executive functions.

Finally, a lack of regular physical activity is cited as detrimental to cognitive health. Dr. Rozman suggests practical steps such as undergoing basic blood tests for common deficiencies and incorporating nutrient-rich foods like fatty fish, eggs, legumes, and dark leafy greens into the daily diet to support brain health.