What should middle-aged people do if they have poor memory

Middle aged people with poor memory can be improved by adjusting lifestyle habits, supplementing nutrition, moderate exercise, psychological regulation, regular physical examinations, and other methods. Memory decline may be related to factors such as aging, excessive stress, lack of sleep, cerebrovascular disease, Alzheimer's disease, etc.

1. Adjusting lifestyle habits

Maintaining a regular schedule can help improve memory. It is recommended to set a fixed sleep time, avoid staying up late, and ensure sufficient sleep every day. Reduce the frequency of smoking and drinking, as tobacco and alcohol may damage brain cells. During work breaks, you can briefly close your eyes to rest or meditate to help the brain relax.

2. Supplement nutrition

Increase the intake of foods rich in lecithin and omega-3 fatty acids, such as eggs, deep-sea fish, nuts, etc. in moderation. Vitamin B plays an important role in nerve conduction and can be supplemented with whole grains, lean meat, and other foods. Pay attention to controlling a high sugar and high-fat diet to avoid fluctuations in blood sugar that can affect cognitive function.

3. Moderate exercise

Engage in aerobic exercise such as brisk walking, swimming, etc. every week to promote blood circulation in the brain. Combining resistance training to enhance muscle strength, brain-derived neurotrophic factors secreted during exercise contribute to memory formation. Coordination exercises such as Tai Chi can activate multiple brain regions.

4. Psychological regulation

maintains brain activity through social activities, learns new skills, and stimulates synaptic growth. Mindfulness training helps alleviate anxiety, as chronic stress can lead to hippocampal atrophy. If necessary, seek professional psychological counseling as depressive symptoms can accelerate cognitive decline.

5. Regular physical examination

monitors blood pressure and glucose indicators. Hypertension and diabetes may cause cerebrovascular diseases. Abnormal thyroid function can also manifest as decreased memory. For worsening forgetfulness, brain imaging examination is necessary to rule out organic diseases, and early intervention is more effective.

Daily memory training can be carried out, such as reciting poetry, playing puzzle games, and establishing memos to assist in life management. Pay attention to controlling the usage time of electronic products and avoid distractions. Maintaining a positive attitude, most memory loss can be improved through systematic regulation. If accompanied by serious symptoms such as language disorders and loss of orientation, it is necessary to seek timely evaluation at the neurology department.