Memory decline is not solely linked to age; it can also affect young people, manifesting as forgetfulness and difficulty concentrating. This condition can stem from various factors.

Excessive phone use

According to the Times of India, constantly switching between messages, videos, and other phone content can scatter attention. When accustomed to rapid, intermittent information intake, the ability to focus on a single task for extended periods may decrease. This can lead to difficulties remembering what was read, forgetting planned tasks, or overlooking important details.

Lack of sleep

During sleep, the brain consolidates and stores information received throughout the day, helping to form long-term memories. When a person consistently sleeps too little, stays up late, or experiences poor sleep quality, this process is disrupted. Individuals may feel hazy, struggle with concentration, become forgetful, or take longer to recall new information, impairing their ability to perform tasks.

Prolonged stress

When stressed, the body releases more cortisol to cope with pressure. If this state persists, cortisol can negatively affect brain regions involved in learning and memory.

Individuals frequently under work pressure or experiencing anxiety may find it difficult to concentrate, feel mentally muddled, and experience forgetfulness. The sensation of a "non-functioning brain" during stressful days is a common bodily response.

A nutritious diet can help boost memory. Photo: Bui Thuy

Diet lacking essential nutrients for the brain

According to Eating Well, the brain requires sufficient energy and nutrients to function effectively. Key nutrients vital for neurological function and memory include B vitamins, omega-3 fatty acids, iron, and vitamin D.

A diet low in green vegetables, fish, nuts, or frequently skipped meals can lead to deficiencies in these essential nutrients. Iron or vitamin B12 deficiencies can also cause fatigue, weakness, dizziness, pale skin, or a rapid heartbeat.

Lack of physical activity

Physical activity benefits cardiovascular health, increasing blood flow to the brain and supplying oxygen and nutrients to nerve cells. Individuals who spend most of their time sitting, move little, or do not exercise regularly may experience sluggishness, reduced alertness, and difficulty concentrating. Habits like brisk walking, cycling, or exercising for about 30 minutes daily also support brain health.

Most young people can improve memory decline through simple daily lifestyle changes. It is advisable to get seven to nine hours of sleep each night, limit phone use before bedtime, focus on one task at a time instead of constantly switching between multiple duties, maintain regular physical activity, and eat a balanced diet.

Individuals should cultivate habits such as noting important tasks, organizing a clear work schedule, and taking short breaks after periods of concentration.

Le Nguyen (Compiled)