## Causes of memory impairment __Lack of sleep:__ This is the most common cause of forgetfulness, which also causes mood swings and anxiety. __Medications:__ Tranquilizers, antidepressants, and certain drugs for hypertension can impair memory. They usually cause sedation or confusion, which makes it difficult to absorb new information. __Alcohol:__ Excessive consumption affects short-term memory, even after its effects have worn off. __Head injuries:__ These can cause some forms of memory loss. People who play sports such as boxing are at risk. __COVID-19:__ This illness also affects the cognitive abilities of those who have suffered the disease. ## How to improve memory Adjust your diet: ===An excellent option is the Mediterranean diet. It is based on plant foods, fish, nuts, and olive oil. A variation of the Mediterranean diet, the MIND diet, was developed to improve brain health. The diet contains lots of leafy green vegetables, nuts, berries, fish, and poultry. It excludes red meat, butter, cheese, and sweets. > According to a study, MIND diet adherents perform 30-35 % better on cognitive tests. __Be active:__ Regular exercise stimulates brain cell growth and neurotransmitter production, improving cognitive function and memory. Exercising three or more times a week reduces the risk of dementia by 40-50 %. __Get enough sleep:__ Try to get seven to nine hours of sleep a night. __Enjoy life:__ Meditation, reducing stress, and maintaining enjoyable social connections have been proven to prolong youthfulness and brain activity. __Train your brain:__ Learning new languages, learning to play musical instruments, and making puzzles such as jigsaw puzzles all promote the growth of new brain cells and help the brain to develop. __Take vitamins:__ B vitamins (B1, B6, B9, B12) are most important for memory. They protect the nervous system and increase the level of neurotransmitters, which are responsible for the concentration and memorization of information. You should also maintain normal levels of vitamins D, C, E, and P, iron, magnesium, and omega-3 fatty acids. ## Forgetfulness as a symptom Sometimes memory impairment is not a consequence but a sign of disease. So, if you've already ruled out the other causes of forgetfulness, it's worth making sure you don't have one of these health problems: - [Hypothyroidism](https://ul.orna.me/KOge/librarydisease?id=45): With iodine deficiency, the activity of the thyroid gland decreases, and as a result, memory lapses occur. - Cardiopulmonary insufficiency: When the work of the heart and lungs is disturbed, the brain does not receive the amount of oxygen it needs, metabolism in the CNS is disturbed, and as a result, memory deteriorates. - Liver and kidney failure leads to intoxication of the body, which negatively affects the nervous system and memory. - [Diabetes](https://ul.orna.me/KOge/librarydisease?id=43) mellitus: A drop in glucose levels adversely affects memory. Diabetes mellitus also affects blood vessels (angiopathy), which further aggravates nutrient deficiency. - [Vitamin B12 deficiency](https://ul.orna.me/KOge/librarydisease?id=156): B12 is needed for the synthesis of myelin, a substance that covers nerve fibers and ensures their functioning. Destruction of the myelin sheath slows nerve impulses and impairs memory. - Folic acid deficiency: B9 deficiency affects brain function and has a serious impact on mental state and the formation of neurotransmitters.