What is Good for Forgetfulness? How to Overcome Forgetfulness?

The intense stress and fast-paced lifestyle brought about by modern living can lead to an increase in cognitive problems such as forgetfulness. Being constantly exposed to information overload, the intensity of work and social life, and similar factors can negatively affect a person's mental health, potentially leading to neurological diseases. There are various methods to cope with problems like stress and forgetfulness.

What Causes Forgetfulness?

Forgetfulness, also known as amnesia, can be defined as a type of memory loss where a person has difficulty recalling information or experiences learned in the past. This condition can lead to negative effects in both daily life and work life as one ages. Forgetfulness can be caused by many different factors. These factors can be listed as follows: 

• Aging: As one ages, some problems may arise in brain functions and memory capacity. Consequently, a person may experience short-term memory weakness. The effects of aging on memory can vary from person to person. Examples include a decrease in brain volume, rapid distraction, and slowing down in the recall process. 
• Stress and anxiety: People who are constantly and excessively stressed may have elevated cortisol levels. Increased cortisol levels can affect the hippocampus region, which is associated with learning and memory, leading to neuron loss. This can make it difficult to learn new information and recall past information.  
• Sleep problems: Difficulty falling asleep or fragmented sleep can make it hard to effectively process and store information learned during the day. This can negatively affect learning and recall abilities, increasing the risk of forgetfulness.  
• Dietary habits: Regular and proper nutrition is crucial for the development of brain functions. Poor diet, excessive sugar consumption, insufficient water intake, and inadequate intake of fatty acids such as Omega-3 are factors that can affect memory and lead to forgetfulness.   
• Health issues: Head trauma, neurological diseases, chronic diseases, high or low thyroid function, infections affecting brain tissue, and vitamin and mineral deficiencies can cause forgetfulness.  
• Medications: Drugs used to treat various diseases can affect cognitive functions, leading to temporary or permanent memory disorders.  

What is Good for Forgetfulness?

Forgetfulness, characterized by symptoms such as difficulty in recalling previously learned information and learning new information, can result from a combination of many factors. There are many effective methods to cope with forgetfulness. These methods include: 

• Regular exercise: Exercising can contribute to more oxygen reaching the brain, thereby supporting mental health. It is possible to strengthen memory with exercise movements that can lower cortisol levels and improve concentration skills.   
• Regular and sufficient sleep: During sleep, the brain rests and rejuvenates. Getting enough and regular sleep can strengthen memory and help you cope with forgetfulness.  
• Avoiding stress: Avoiding stress is an important factor in overcoming forgetfulness. Practicing stress management techniques and incorporating stress-reducing activities more into your life can be effective ways to overcome forgetfulness.  
• Increasing mental activities: Mental activities can be a way to keep the brain active and support cognitive functions. Activities such as solving puzzles, painting, reading books, and playing strategy games can have positive effects on forgetfulness.  
• Engaging in social interactions: Spending time with family or friends, meeting new people, and participating in volunteer work can help brain cells be more active. Talking with people, in particular, can help revive memories and strengthen memory. 

What Vitamins are Good for Forgetfulness?

Forgetfulness, often associated with aging, is a problem that can be seen in all age groups. It may be possible to alleviate the issue of forgetfulness with healthy eating habits and vitamin supplementation. Some vitamins that are good for forgetfulness include: 

• B vitamins: Adequate intake of vitamins B1, B6, B9, and B12 can help eliminate memory problems. Especially, folate deficiency can increase the risk of cognitive decline. Using B vitamins is important to maintain brain health. 
• Vitamin C: Known for its antioxidant properties, vitamin C can reduce cell damage by fighting free radicals in the brain. This can help support brain functions.  
• Vitamin D: Also important for general health, vitamin D can support the communication of nerve cells in the brain, contributing to the improvement of cognitive functions.  
• Vitamin E: With its antioxidant properties, vitamin E can protect brain health by eliminating free radicals that can cause cell damage. It can especially slow down memory decline during the aging process.  

What Foods are Good for Forgetfulness?

It is important to obtain sufficient vitamins naturally for brain functions to work healthily at any age. Therefore, it is necessary to pay attention to daily eating habits. Foods that are good for forgetfulness are listed below: 

• Fish: Omega-3 fatty acids can contribute to the development of brain functions. A deficiency in these acids can lead to forgetfulness. Fish types like anchovies, sardines, and salmon are particularly rich in omega-3 fatty acids. Regular consumption of fish containing omega-3 is important for strengthening memory. 
• Green leafy vegetables: Green leafy vegetables like spinach and broccoli, which contain folic acid, can support brain function.   
• Strawberries and blueberries: These fruits, which contain vitamin C and antioxidants, can have positive effects on forgetfulness when consumed regularly. 
• Avocado: Avocado, which contains healthy fats and vitamins, can help reduce forgetfulness.  
• Nuts: Nuts like walnuts and almonds, which are rich in omega-3 fatty acids and antioxidants, can be among the foods that strengthen memory.  
• Whole grains: Whole grains such as whole wheat, oats, barley, and rice contain more vitamins compared to processed grains. Especially, vitamins B1, B6, and B9, which are important for brain health, are found in abundance in whole grains.  
• Olive oil: Olive oil, which contains oleic acid, has positive effects on brain health.  
• Green tea: Green tea, which contains various components, can help brain functions stay healthier when consumed regularly. Additionally, green tea, which contains caffeine, can reduce the risk of forgetfulness by increasing the release of certain chemicals.  

Sometimes, it may not be possible to get enough vitamins through diet. In this case, vitamin supplements can be considered. However, it is important to consult a healthcare professional before using vitamin supplements. 

How to Prevent Forgetfulness?

There are various methods to reduce the risk of developing forgetfulness and to maintain mental health. The details of these methods are as follows: 

• Reducing the consumption of processed foods and consuming foods containing antioxidants, omega-3 fatty acids, B vitamins, and folic acid can prevent forgetfulness. 
• Engaging in physical and mental activities and social interactions can help prevent depression and stress. 
• Getting regular and quality sleep is important for mental health as well as general health. Adults are recommended to get an average of 7-9 hours of sleep. Establishing a regular sleep habit can help reduce the risk of forgetfulness.  
• Vitamin D can reduce the risk of developing Alzheimer's and other neurodegenerative diseases.  
• Being under intense and constant stress can cause forgetfulness. Stress management can help cope with forgetfulness. 
• Managing chronic diseases such as hypertension, diabetes, depression, and obesity can positively affect your memory.  

If the effects of forgetfulness start to negatively impact your life, you can consult your doctor.