Only 40 years old and already forgetful, what to do to have better memory?

I am only 40 years old, got married 5 years ago and have 1 child. Before giving birth, I also got 3 doses of Covid-19 vaccine. I find that for more than a year now I am very forgetful, sometimes I just finished speaking and immediately forgot what I just said, or what I planned to do. So what should I do to improve my memory?

(Ms. Thu An, residing in Hoa An ward, Bien Hoa city)

Doctor replied:

Hello!

Mild forgetfulness in daily life, especially when work or family is busy, is quite common and not too worrying. However, if you feel this condition occurs frequently, affecting your daily life and work, you should note the following points to improve your memory:

1. Scientific lifestyle:

- Make sure you get enough and regular sleep, 7-8 hours per night, because sleep plays an important role in consolidating memory.

- Eat a nutritious diet, prioritize foods rich in omega-3 (such as salmon, walnuts), green vegetables, fresh fruit, limit fast food and sugar.

2. Brain training:

- Regularly practicing brain-stimulating activities such as reading, solving puzzles or learning new things helps increase memory.

- Take notes or make a to-do list or plan to reduce the load on short-term memory.

3. Exercise regularly:

- Physical exercise for about 30 minutes a day helps improve blood circulation to the brain, thereby enhancing cognitive function and memory.

4. Stress management:

- Chronic stress can affect your ability to concentrate and remember. You can try relaxation techniques such as meditation, yoga or simply take some time to rest properly.

5. Health check-up and monitoring:

- If you experience prolonged forgetfulness, or other symptoms such as fatigue, mood swings, or difficulty sleeping, you should go to a medical facility for examination and necessary tests to rule out pathological causes such as thyroid disorders, anemia, depression, or neurological problems.

6. About Covid-19 vaccination

- There is currently no evidence that vaccines have a negative impact on memory. On the contrary, vaccination helps protect you from the risk of infection and serious complications.

Hopefully the above information will help you improve your memory and have a healthier life. If you need further support, do not hesitate to contact your doctor for more specific advice.

MD, PhD Nguyen Van Hung,

Department of Internal Medicine, Hoan My Dong Nai Hospital

Source: https://baodongnai.com.vn/alo--bac-si-oi/202506/moi-40-tuoi-da-hay-quen-phai-lam-gi-de-tri-nho-tot-hon-e9d02d0/