Written By: Muskan Gupta | Published : September 15, 2025, 11:56 AM
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The issues with memory are not always associated with aging or severe medical conditions, its small everyday habits that can be quietly spoiling your memory. From skipping sleep regularly to consuming too much sugar, here are the five habits with science-based support that might be damaging to your memory than, maybe, you know.
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Sleep plays a vital role in the process of memory consolidation, whereby, short-term memories are converted into the long-term ones. Studies indicate that insufficient sleep or prolonged sleep deprivation has a potential to damage the hippocambus which is the part of the brain associated with learning and memory. Lack of sleep even of a couple of hours can negatively influence focusing and information processing as well as memorization.
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Although multitasking may seem productive, research indicates that it used significantly involves and overloads the brain resulting into impaired memory. A change in activities continuously hinders complete encoding by the prefrontal cortex of information. This implies that whenever you multitask such as texting at your place of work, you are not likely to commit the information in long-term memory resulting in forgetfulness.
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The problem of high-sugar diets causing impaired cognitive functioning and memory has been established. Consumption of sugar in excess may cause inflammation and oxidative stress in the brain destroying neurons and interfering with communication among the brain cells. It is also hypothesized by the research that diets high in sugar may decrease production of the protein of brain-derived neurotrophic factor (BDNF) which is necessary in learning and memory.
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Exercise does not only keep the body healthy, but it is also healthy for the brain. Routine physical activity enhances blood flow and access to oxygen in the brain sparking the development of new brain networks. Conversely, a sedentary lifestyle has been identified to result in memory loss and one of the highest chances of cognitive deterioration with the course of time. Moderation such as 30 minutes of daily movement is also a good way to hedge your memory.
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High levels of stress hormones such as cortisol may cause the decline in size of hippocampus and disrupt the processes of reminiscence. Long term stress will also begin to affect sleep, concentration, and the power to learn, initiating a process which further impairs the memory. Stress can be reduced and partially safeguard the brain by mindfulness, meditation or even pauses in the middle of the day.
