Absent-mindedness is a decline in the ability to recall, focus, and process information. Individuals often forget recent activities, names of acquaintances, mix up appointments, or struggle with familiar daily tasks.
Doctor Duong Thi Cam Tuyen, a neurology specialist at Tam Anh District 7 General Clinic, states that this condition can be temporary due to lack of sleep, stress, or vitamin deficiency. However, it can also signal cerebral circulatory disorders, Alzheimer's disease, or be a sequela after a stroke. If not controlled early, absent-mindedness can affect work, quality of life, and advance to cognitive decline.
Doctor Tuyen offers some ways to control absent-mindedness, enhance memory, and protect brain health from an early age.
**Get adequate sleep, reduce stress**
Each person needs 7-8 hours of sleep for the brain to detoxify and consolidate memories. Reduce stress by balancing work and rest, practicing meditation, relaxation, listening to music, and deep breathing. Train the brain daily through reading, learning a foreign language, playing chess, solving puzzles, journaling, or acquiring a new skill to activate neural connections and improve short-term and long-term memory.
**Exercise regularly**
Exercising for at least 30 minutes daily, such as brisk walking, cycling, swimming, yoga, or aerobics, increases blood flow and oxygen to the brain, supporting efficient nerve cell function. Exercise also helps reduce stress, a factor causing "brain fog," and improves concentration, sleep, and overall physical health.
**Nutrition to protect nerve cells**
A balanced diet rich in antioxidants helps protect nerve cells and improve memory. Include omega-3 and vitamin B12 from: salmon, mackerel, herring, walnuts, chia seeds, eggs, milk, and seafood. Increase green vegetables and fresh fruits for additional brain nutrients. Additionally, supplement with natural essences from blueberry and ginkgo biloba to support cerebral blood flow, increasing nutrients and oxygen to the brain, thereby improving brain function and reducing headaches and insomnia.
Limit alcohol, tobacco, sugary drinks, and fatty foods, as they can damage nerve cells and reduce memory.
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CT brain scan helps detect brain atrophy and lesions related to absent-mindedness. *Photo: Tam Anh General Hospital*. |
**Control stress**
Chronic stress increases the hormone cortisol, damaging the hippocampus, the brain's memory center, leading to reduced concentration and absent-mindedness. To control stress, dedicate 10-15 minutes daily to relaxation activities like meditation, slow and deep breathing, and maintain personal hobbies that help balance emotions.
Avoiding overwork and reducing screen time before sleep also helps the brain rest and recover better. When the mind is properly cared for, the brain becomes sharper, supporting improved memory and concentration.
**Regular health check-ups**
Regular health check-ups one or two times annually help detect early factors causing memory decline, such as vitamin deficiency, cerebral circulatory disorders, sleep disorders, depression, early-stage Alzheimer's disease, or post-stroke sequelae.
If symptoms like frequent forgetting, confusion, disorientation, or emotional changes appear, individuals should consult a neurology specialist for early examination. Doctors may order MRI, CT scans, electroencephalograms, and specialized cognitive assessment scales to accurately identify the cause of absent-mindedness, thereby developing personalized treatment plans for each patient.
Trong Nghia
