3 Surprising Causes of Short-Term Memory Loss

Isn't memory a strange thing? When something happened ten years ago, we can sometimes recall even the most minute details, but when it happens just a few minutes later, we can't remember where we put our phone.

While some forgetfulness is natural as we age, chronic forgetfulness is not typical and can strike at any age. New research has shown that some daily habits may impair short-term memory and increase the risk of neurodegenerative diseases such as dementia.

So, what are the common factors associated with cognitive impairment? And how can we improve our memory? The answers may surprise you.

3 Surprising Causes of Short-Term Memory Loss

1. Lack of sleep

We all know how important sleep is to our physical health. A recent study by scientists at the University of California, Berkeley, showed the essential role sleep plays in storing memories.

Because the space where short-term memory is stored in your brain can only hold a limited amount of information, some data, such as names, dates, and phone numbers, are deleted and forgotten when receiving new information. Researchers have found that during sleep, brainwaves carry these short-term memories to the prefrontal cortex, where long-term memories are stored. That process keeps memories safe so you can remember them when needed.

Lack of sleep hinders this transfer of information and can affect your ability to remember things that happened the day before.

Studies show that getting 7 to 8 hours of deep sleep - that is, NREM sleep every night - can help retain and consolidate semantic memories, so getting enough sleep at night is one of the easiest ways to improve your short-term memory.

Getting more sleep may help your short-term memory. If you're having trouble falling asleep, you should exercise caution when using popular over-the-counter sleeping aids that contain diphenhydramine.

Diphenhydramine belongs to a class of medications called anticholinergics, which can inhibit neurotransmitters associated with learning and memory. A large study has found that long-term use of these medications can increase the risk of developing certain types of dementia, such as Alzheimer's disease.

Instead, try these natural ways to help you sleep:

• Chamomile tea contains flavonoids that have a natural calming effect.
• Cherries contain natural muscle relaxants such as melatonin.
• Bananas, almonds, and walnuts contain amino acids that facilitate sleep and magnesium.

2. Age-related hormone fluctuations

Estrogen, progesterone, testosterone, and thyroid hormones are all essential to our cognitive functions, and a low or fluctuating level of these hormones can significantly affect brain function and often lead to disturbances in memory and concentration.

These memory disorders typically affect women during pregnancy and menopause and also can affect men when their testosterone levels decline in later life.

We all see these changes at some point in our lives, and most scientists agree that you can improve your brain health at any age. The Alzheimer's Research & Prevention Foundation indicates easy daily habits impact brain function. A healthy diet of fruits and vegetables and 150 minutes a week of cardio and weight lifting can significantly reduce memory loss and cognitive decline.

Brain exercises are also helpful for improving memory and reducing the chances of Alzheimer's disease. When you challenge your brain with new and different tasks, you help enhance its cognitive functions, so try to do mental exercises for 20 minutes a day, at least three days a week. These exercises include crossword puzzles, word games, Sudoku, reading, writing, and table games.

3. Preoccupation with the mind

With the spread of media and information flooding, it is unsurprising that short-term memory loss is sometimes attributed to a lack of attention. Microsoft recently reported that we focus on something for an average of only 8 seconds. Because of the technology in our lives, such as web browsers, multi-screen devices, smartphones, and social media, all occupy our minds and impair our ability to focus.

Avoiding saturated fats and eating fish rich in omega-3 fatty acids helps improve memory and protects against memory loss. But to boost your short-term memory, you should also improve your concentration and clear your mind.

Adding the following nutrients to your diet can be helpful

1. L-Theanine

It is an amino acid found in green and black tea that improves cognitive function and helps enhance concentration and clear the mind, especially when added to caffeine.

2. Ashwagandha Root

This exotic Indian herb has had a lot of attention lately due to recent studies on its ability to enhance concentration and clear the mind.

3. Pyrroloquinoline Quinone (PQQ)

It was first discovered in 1979. The compound has been tested to improve brain function, particularly attention and working memory.