Why Do I Feel Mentally Slow In My 30s: It is not common to lose memory at the age of thirty. But many people are experiencing a different kind of problem such as fog in the mind, slowing down of thinking, inability to concentrate in meetings, or forgetting simple words while talking. Tasks that used to be done easily now seem like a burden. Let us tell you the reasons why this is happening and how it can be prevented.

Why does this kind of problem occur?

Neurologist Dr Vivek Kumar told TOI that it is not dementia but ‘brain fog’. In this one has to face the problems of mental fatigue, confusion and lack of concentration. According to experts, constant stress, lack of sleep, lack of nutrition, excessive screen time and in some cases recovery after Covid are the major reasons for this. That means the brain is not responding, it is indicating that it needs control.

Is this a disease?

Brain fog is not an official disease, but a combination of symptoms that includes mental slowness, forgetting small things, difficulty in multitasking and fatigue by noon. The brain uses about 20 percent of the body’s energy. When there is incomplete sleep, excessive stress or less nutrition, the ability to think and understand is first affected. The brain does not switch off, it just goes into low power mode.

Why does this kind of problem occur?

The age of 30 is considered biologically to be a good period of mental capacity, but lifestyle has changed. Work pressure, financial responsibilities, raising children, social media comparison and constant digital exposure increase stress. The World Health Organization explains that long working hours and less sleep weaken attention and working memory. According to the Centers for Disease Control and Prevention, one-third of adults do not get enough sleep, even though the brain repairs itself during sleep.

What should you keep in mind?

Lack of nutrients can also be an important reason. Deficiency of Vitamin B12, Vitamin D3 and Iron reduces concentration and energy. Along with this, if there are signs like fatigue, tingling, hair fall or pale skin, then it is necessary to get a blood test done. Sleep, regular exercise and adequate amount of water, these three things are often ignored. Light exercise for 30 minutes daily increases blood flow and improves concentration. Even mild dehydration can impair focus. A balanced diet and distance from screens is also helpful. If the problem of forgetfulness affects daily work or job, or if symptoms like sudden confusion, severe headache, difficulty in speaking appear, then contact the doctor immediately.

Also read: How safe is ChatGPT in emergency? Research expressed concern, know the limitations of AI

Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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In today’s run -of -the -mill life, about 99 % people ignore brain health. This is the reason that serious diseases like stroke and dementia are now visible in youth as well. In such a situation, Dr. Arun L Naik, Neurosurgeon of AIIMS Delhi, has given five such panacea methods, which will improve brain health. Also, the risk of stroke and dementia to the brain will also be reduced.

Why is it important to pay attention to brain health?

According to Dr. Naik, the cases of stroke and dementia in India are continuously increasing. According to a study, every year about 18 lakh people in India are victims of stroke, most of them are between 40 and 50 years of age. At the same time, dementia is also more visible in the young age group. The reason for this is due to poor lifestyle, stress, and micronutrients. He told that with the right diet and regular checkup, we can keep our brain healthy for a long time.

These five ways can keep the brain healthy

• Supercharges to brain from vitamin B12: Vitamin B12 is very important for nerve and brain. It helps in production of neurotransmitters and red blood cells. Actually, its deficiency can lead to memory loss, fatigue and depression. If there is a deficiency of vitamin B12 for a long time, then the risk of dementia and stroke increases.

If you are a non -vegetarian, then you can fulfill its deficiency with fish (salmon, tuna), meat, eggs etc. At the same time, vegetarian people can fulfill its deficiency with dairy products, fortified serials, nutritional yeast and supplements etc.

• Protect the brain with omega-3 fatty acids: Omega-3 is healthy fat, which boosts brain functions and reduces inflammation. Its deficiency may increase the risk of brain fog, memory problems and stroke. DHA (a kind of omega-3) is necessary for brain health.

Non -veg eater can complete its deficiency with fatty fish like salmon, mackerel and sardines. At the same time, veg eaters can use flaxseeds, chia seeds, walnuts and flaxseed oil.

• vitamin D: Vitamin D helps in brain development and neuroprootetenance. According to research, 80% of people in India are struggling with vitamin D deficiency. Its deficiency increases the risk of dementia and stroke.

To meet the deficiency of vitamin D, take 15-20 minutes daily in the morning. Apart from this, vitamin D deficiency can also be met by fortified milk, mushrooms and egg yolk etc.

• Magnesium: Magnesium supports more than 300 body functions, including the health of brain and nerves. Its deficiency may increase the risk of migraine, stress and dementia. It also helps in controlling blood pressure, which is necessary for stroke prevention.

You can meet the deficiency of magnesium with the help of spinach, almond, cashew, pumpkin seeds and hole grains etc.

• Iron: Iron only helps in delivering oxygen to the brain and supporting cognitive functions. Iron deficiency increases fatigue, lack of focus and risk of stroke. Iron deficiency is mostly seen in women.

With the help of non-veg, red meat and chicken etc., you can fulfill its deficiency. At the same time, vegetarian people can meet iron deficiency by consuming spinach, pulses, beans and fortified serials etc.

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Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

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